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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 RAE, 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 RAE than Seaweed. Chinese broccoli contains 82µg of Vitamin A RAE, 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
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" 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 Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Equal in Phosphorus - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Potassium +193.3%
Contains less Sodium -97%
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
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 A +1312.1%
Contains more Vitamin C +840%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +1312.1%
Contains more Vitamin C +840%
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

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Seaweed Opinion
Net carbs 1.31g 8.27g Seaweed
Protein 1.14g 1.68g Seaweed
Fats 0.72g 0.56g Chinese broccoli
Carbs 3.81g 9.57g Seaweed
Calories 22kcal 43kcal Seaweed
Starch g g
Fructose g g
Sugar 0.84g 0.6g Seaweed
Fiber 2.5g 1.3g Chinese broccoli
Calcium 100mg 168mg Seaweed
Iron 0.56mg 2.85mg Seaweed
Magnesium 18mg 121mg Seaweed
Phosphorus 41mg 42mg Seaweed
Potassium 261mg 89mg Chinese broccoli
Sodium 7mg 233mg Chinese broccoli
Zinc 0.39mg 1.23mg Seaweed
Copper 0.061mg 0.13mg Seaweed
Vitamin A 1638IU 116IU Chinese broccoli
Vitamin E 0.48mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 3mg Chinese broccoli
Vitamin B1 0.095mg 0.05mg Chinese broccoli
Vitamin B2 0.146mg 0.15mg Seaweed
Vitamin B3 0.437mg 0.47mg Seaweed
Vitamin B5 0.159mg 0.642mg Seaweed
Vitamin B6 0.07mg 0.002mg Chinese broccoli
Folate 99µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 66µg Chinese broccoli
Tryptophan mg 0.048mg Seaweed
Threonine mg 0.055mg Seaweed
Isoleucine mg 0.076mg Seaweed
Leucine mg 0.083mg Seaweed
Lysine mg 0.082mg Seaweed
Methionine mg 0.025mg Seaweed
Phenylalanine mg 0.043mg Seaweed
Valine mg 0.072mg Seaweed
Histidine mg 0.024mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.247g Chinese broccoli
Monounsaturated Fat 0.05g 0.098g Seaweed
Polyunsaturated fat 0.33g 0.047g Chinese broccoli

Which food is preferable for your diet?

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

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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

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.

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.