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Chinese broccoli vs Seaweed - In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Seaweed

  • Chinese broccoli is richer in Vitamin C, Vitamin K, and Vitamin A, yet Seaweed is richer in Iron, Magnesium, Folate, Vitamin B5, Copper, and Zinc.
  • Daily need coverage for Iron from Seaweed is 29% higher.
  • Chinese broccoli contains 14 times more Vitamin A than Seaweed. Chinese broccoli contains 82µg of Vitamin A, while Seaweed contains 6µg.
  • Chinese broccoli contains less Sodium.

Food types used in this article are Broccoli, chinese, cooked and Seaweed, kelp, raw.

Infographic

Chinese broccoli vs Seaweed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Iron +408.9%
Contains more Calcium +68%
Contains more Magnesium +572.2%
Contains more Copper +113.1%
Contains more Zinc +215.4%
Equal in Phosphorus - 42
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Iron +408.9%
Contains more Calcium +68%
Contains more Magnesium +572.2%
Contains more Copper +113.1%
Contains more Zinc +215.4%
Equal in Phosphorus - 42

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +840%
Contains more Vitamin A +1312.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin C +840%
Contains more Vitamin A +1312.1%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.47

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
36
Seaweed
Mineral Summary Score
17
Chinese broccoli
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
10%
Seaweed
Carbohydrates
4%
Chinese broccoli
10%
Seaweed
Fats
3%
Chinese broccoli
3%
Seaweed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Seaweed
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.137g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Seaweed Opinion
Calories 22 43 Seaweed
Protein 1.14 1.68 Seaweed
Fats 0.72 0.56 Chinese broccoli
Vitamin C 28.2 3 Chinese broccoli
Net carbs 1.309999942779541 8.270000457763672 Seaweed
Carbs 3.81 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 2.85 Seaweed
Calcium 100 168 Seaweed
Potassium 261 89 Chinese broccoli
Magnesium 18 121 Seaweed
Sugar 0.84 0.6 Seaweed
Fiber 2.5 1.3 Chinese broccoli
Copper 0.061 0.13 Seaweed
Zinc 0.39 1.23 Seaweed
Starch
Phosphorus 41 42 Seaweed
Sodium 7 233 Chinese broccoli
Vitamin A 1638 116 Chinese broccoli
Vitamin E 0.48 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.095 0.05 Chinese broccoli
Vitamin B2 0.146 0.15 Seaweed
Vitamin B3 0.437 0.47 Seaweed
Vitamin B5 0.159 0.642 Seaweed
Vitamin B6 0.07 0.002 Chinese broccoli
Vitamin B12 0 0
Vitamin K 84.8 66 Chinese broccoli
Folate 99 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.11 0.247 Chinese broccoli
Monounsaturated Fat 0.05 0.098 Seaweed
Polyunsaturated fat 0.33 0.047 Chinese broccoli
Tryptophan 0.048 Seaweed
Threonine 0.055 Seaweed
Isoleucine 0.076 Seaweed
Leucine 0.083 Seaweed
Lysine 0.082 Seaweed
Methionine 0.025 Seaweed
Phenylalanine 0.043 Seaweed
Valine 0.072 Seaweed
Histidine 0.024 Seaweed
Fructose

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.