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  6. Chinese broccoli vs. Spirulina

Chinese broccoli vs. Spirulina — In-Depth Nutrition Comparison

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A recap on the differences between chinese broccoli and spirulina

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and fiber, yet spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
  • Chinese broccoli covers your daily vitamin K needs 69% more than spirulina.
  • Chinese broccoli contains 31 times more vitamin C than spirulina. While chinese broccoli contains 28.2mg of vitamin C, spirulina contains only 0.9mg.

Food varieties used in this article are Broccoli, chinese, cooked and Seaweed, spirulina, raw.

Infographic

Chinese broccoli vs Spirulina 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +105.5%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +272.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +85.7%
Contains more IronIron +398.2%
Contains more CopperCopper +878.7%
~equal in Magnesium ~19mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin KVitamin K +3292%
Contains more FolateFolate +1000%
Contains more CholineCholine +289.2%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B5Vitamin B5 +104.4%
~equal in Vitamin E ~0.49mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Spirulina DV% diff.
Vitamin K 84.8µg 2.5µg 69%
Copper 0.061mg 0.597mg 60%
Vitamin C 28.2mg 0.9mg 30%
Iron 0.56mg 2.79mg 28%
Folate 99µg 9µg 23%
Vitamin B2 0.146mg 0.342mg 15%
Vitamin B1 0.095mg 0.222mg 11%
Protein 1.14g 5.92g 10%
Vitamin A 82µg 3µg 9%
Calcium 100mg 12mg 9%
Fiber 2.5g 0.4g 8%
Vitamin B3 0.437mg 1.196mg 5%
Potassium 261mg 127mg 4%
Phosphorus 41mg 11mg 4%
Sodium 7mg 98mg 4%
Vitamin B5 0.159mg 0.325mg 3%
Choline 25.3mg 6.5mg 3%
Vitamin B6 0.07mg 0.034mg 3%
Manganese 0.264mg 0.186mg 3%
Zinc 0.39mg 0.2mg 2%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.33g 0.106g 1%
Fats 0.72g 0.39g 1%
Calories 22kcal 26kcal 0%
Net carbs 1.31g 2.02g N/A
Carbs 3.81g 2.42g 0%
Magnesium 18mg 19mg 0%
Sugar 0.84g 0.3g N/A
Vitamin E 0.48mg 0.49mg 0%
Saturated fat 0.11g 0.135g 0%
Monounsaturated fat 0.05g 0.034g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more FatsFats +84.6%
Contains more CarbsCarbs +57.4%
Contains more OtherOther +31.7%
Contains more ProteinProtein +419.3%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +211.3%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.