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Broccoli vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Seaweed

  • Broccoli has more Vitamin C, Vitamin K, and Vitamin B6, however, Seaweed is higher in Folate, Iron, Magnesium, Calcium, Copper, and Zinc.
  • Broccoli covers your daily Vitamin C needs 96% more than Seaweed.
  • Seaweed contains 88 times less Vitamin B6 than Broccoli. Broccoli contains 0.175mg of Vitamin B6, while Seaweed contains 0.002mg.
  • Broccoli has less Sodium.

Food varieties used in this article are Broccoli, raw and Seaweed, kelp, raw.

Infographic

Broccoli vs Seaweed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
5
:
5
Seaweed
Seaweed
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
Contains less Sodium -85.8%
Contains more Selenium +257.1%
Contains more Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Equal in Manganese - 0.2
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
Contains less Sodium -85.8%
Contains more Selenium +257.1%
Contains more Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Equal in Manganese - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
6
:
4
Seaweed
Seaweed
Contains more Vitamin A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%
Contains more Vitamin E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%
Contains more Vitamin E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Seaweed
Seaweed
Contains more Protein +67.9%
Contains more Fats +51.4%
Contains more Carbs +44.1%
Contains more Other +659.8%
Equal in Water - 81.58
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +67.9%
Contains more Fats +51.4%
Contains more Carbs +44.1%
Contains more Other +659.8%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Seaweed
Seaweed
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +790.9%
Contains more Polyunsaturated fat +23.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +790.9%
Contains more Polyunsaturated fat +23.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Seaweed Opinion
Net carbs 4.04g 8.27g Seaweed
Protein 2.82g 1.68g Broccoli
Fats 0.37g 0.56g Seaweed
Carbs 6.64g 9.57g Seaweed
Calories 34kcal 43kcal Seaweed
Fructose 0.68g Broccoli
Sugar 1.7g 0.6g Seaweed
Fiber 2.6g 1.3g Broccoli
Calcium 47mg 168mg Seaweed
Iron 0.73mg 2.85mg Seaweed
Magnesium 21mg 121mg Seaweed
Phosphorus 66mg 42mg Broccoli
Potassium 316mg 89mg Broccoli
Sodium 33mg 233mg Broccoli
Zinc 0.41mg 1.23mg Seaweed
Copper 0.049mg 0.13mg Seaweed
Manganese 0.21mg 0.2mg Broccoli
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 116IU Broccoli
Vitamin A RAE 31µg 6µg Broccoli
Vitamin E 0.78mg 0.87mg Seaweed
Vitamin C 89.2mg 3mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.15mg Seaweed
Vitamin B3 0.639mg 0.47mg Broccoli
Vitamin B5 0.573mg 0.642mg Seaweed
Vitamin B6 0.175mg 0.002mg Broccoli
Folate 63µg 180µg Seaweed
Vitamin K 101.6µg 66µg Broccoli
Tryptophan 0.033mg 0.048mg Seaweed
Threonine 0.088mg 0.055mg Broccoli
Isoleucine 0.079mg 0.076mg Broccoli
Leucine 0.129mg 0.083mg Broccoli
Lysine 0.135mg 0.082mg Broccoli
Methionine 0.038mg 0.025mg Broccoli
Phenylalanine 0.117mg 0.043mg Broccoli
Valine 0.125mg 0.072mg Broccoli
Histidine 0.059mg 0.024mg Broccoli
Saturated Fat 0.039g 0.247g Broccoli
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.011g 0.098g Seaweed
Polyunsaturated fat 0.038g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
36%
Seaweed
Minerals Daily Need Coverage Score
19%
Broccoli
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.208g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.