Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Broccoli
  5. Compare
  6. Broccoli vs. Wakame

Broccoli vs. Wakame — In-Depth Nutrition Comparison

Compare

How are broccoli and wakame different?

  • Broccoli is higher in vitamin C, vitamin K, and vitamin B6; however, wakame is richer in manganese, folate, copper, magnesium, iron, and calcium.
  • Daily need coverage for vitamin C for broccoli is 96% higher.
  • Broccoli contains 88 times more vitamin B6 than wakame. While broccoli contains 0.175mg of vitamin B6, wakame contains only 0.002mg.
  • Broccoli has less sodium.

Broccoli, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Broccoli vs Wakame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +532%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +257.1%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +219.1%
Contains more IronIron +198.6%
Contains more CopperCopper +479.6%
Contains more PhosphorusPhosphorus +21.2%
Contains more ManganeseManganese +566.7%
~equal in Zinc ~0.38mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Wakame
Wakame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +2873.3%
Contains more Vitamin AVitamin A +72.2%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B6Vitamin B6 +8650%
Contains more Vitamin KVitamin K +1817%
Contains more Vitamin EVitamin E +28.2%
Contains more Vitamin B2Vitamin B2 +96.6%
Contains more Vitamin B3Vitamin B3 +150.4%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more FolateFolate +211.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Wakame DV% diff.
Vitamin C 89.2mg 3mg 96%
Vitamin K 101.6µg 5.3µg 80%
Manganese 0.21mg 1.4mg 52%
Sodium 33mg 872mg 36%
Folate 63µg 196µg 33%
Copper 0.049mg 0.284mg 26%
Magnesium 21mg 107mg 20%
Iron 0.73mg 2.18mg 18%
Vitamin B6 0.175mg 0.002mg 13%
Calcium 47mg 150mg 10%
Vitamin B2 0.117mg 0.23mg 9%
Potassium 316mg 50mg 8%
Fiber 2.6g 0.5g 8%
Vitamin B3 0.639mg 1.6mg 6%
Selenium 2.5µg 0.7µg 3%
Phosphorus 66mg 80mg 2%
Vitamin B5 0.573mg 0.697mg 2%
Calories 34kcal 45kcal 1%
Carbs 6.64g 9.14g 1%
Vitamin A 31µg 18µg 1%
Vitamin E 0.78mg 1mg 1%
Vitamin B1 0.071mg 0.06mg 1%
Choline 18.7mg 13.9mg 1%
Polyunsaturated fat 0.038g 0.218g 1%
Fructose 0.68g 1%
Protein 2.82g 3.03g 0%
Protein per 100 calories 8.3g 6.7g N/A
Calories per 10 g protein 121kcal 149kcal N/A
Weight per 100 calories 294g 222g N/A
Fats 0.37g 0.64g 0%
Net carbs 4.04g 8.64g N/A
Sugar 1.7g 0.65g N/A
Zinc 0.41mg 0.38mg 0%
Saturated fat 0.039g 0.13g 0%
Monounsaturated fat 0.011g 0.058g 0%
Tryptophan 0.033mg 0.035mg 0%
Threonine 0.088mg 0.165mg 0%
Isoleucine 0.079mg 0.087mg 0%
Leucine 0.129mg 0.257mg 0%
Lysine 0.135mg 0.112mg 0%
Methionine 0.038mg 0.063mg 0%
Phenylalanine 0.117mg 0.112mg 0%
Valine 0.125mg 0.209mg 0%
Histidine 0.059mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +11.6%
Contains more FatsFats +73%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +727.6%
~equal in Protein ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +427.3%
Contains more Poly. FatPolyunsaturated fat +473.7%

People also compare

Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower
Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.