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Chinese broccoli vs Wakame - In-Depth Nutrition Comparison

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How are Chinese broccoli and Wakame different?

  • Chinese broccoli has more Vitamin K, Vitamin C and Fiber, however Wakame is richer in Manganese, Copper, Folate, Magnesium, Iron and Vitamin B5.
  • Chinese broccoli covers your daily need of Vitamin K 66% more than Wakame.
  • Chinese broccoli has 9 times more Vitamin C than Wakame. Chinese broccoli has 28.2mg of Vitamin C, while Wakame has 3mg.
  • Chinese broccoli contains less Sodium.

Broccoli, chinese, cooked and Seaweed, wakame, raw types were used in this article.

Infographic

Chinese broccoli vs Wakame 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
:
5
Wakame
Contains more Potassium +422%
Contains less Sodium -99.2%
Contains more Iron +289.3%
Contains more Calcium +50%
Contains more Magnesium +494.4%
Contains more Copper +365.6%
Contains more Phosphorus +95.1%
Equal in Zinc - 0.38
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +422%
Contains less Sodium -99.2%
Contains more Iron +289.3%
Contains more Calcium +50%
Contains more Magnesium +494.4%
Contains more Copper +365.6%
Contains more Phosphorus +95.1%
Equal in Zinc - 0.38

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
:
5
Wakame
Contains more Vitamin C +840%
Contains more Vitamin A +355%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +338.4%
Contains more Folate +98%
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% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +840%
Contains more Vitamin A +355%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +1500%
Contains more Vitamin E +108.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +338.4%
Contains more Folate +98%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
48
Chinese broccoli
29
Wakame
Mineral Summary Score
17
Chinese broccoli
58
Wakame

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 the food
Protein
7%
Chinese broccoli
18%
Wakame
Carbohydrates
4%
Chinese broccoli
9%
Wakame
Fats
3%
Chinese broccoli
3%
Wakame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Wakame
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Chinese broccoli Wakame
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 contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 0.19g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 865mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.02g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Wakame Opinion
Calories 22 45 Wakame
Protein 1.14 3.03 Wakame
Fats 0.72 0.64 Chinese broccoli
Vitamin C 28.2 3 Chinese broccoli
Carbs 3.81 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 2.18 Wakame
Calcium 100 150 Wakame
Potassium 261 50 Chinese broccoli
Magnesium 18 107 Wakame
Sugars 0.84 0.65 Wakame
Fiber 2.5 0.5 Chinese broccoli
Copper 0.061 0.284 Wakame
Zinc 0.39 0.38 Chinese broccoli
Starch
Phosphorus 41 80 Wakame
Sodium 7 872 Chinese broccoli
Vitamin A 1638 360 Chinese broccoli
Vitamin E 0.48 1 Wakame
Vitamin D 0 0
Vitamin B1 0.095 0.06 Chinese broccoli
Vitamin B2 0.146 0.23 Wakame
Vitamin B3 0.437 1.6 Wakame
Vitamin B5 0.159 0.697 Wakame
Vitamin B6 0.07 0.002 Chinese broccoli
Vitamin B12 0 0
Vitamin K 84.8 5.3 Chinese broccoli
Folate 99 196 Wakame
Trans Fat 0 0
Saturated Fat 0.11 0.13 Chinese broccoli
Monounsaturated Fat 0.05 0.058 Wakame
Polyunsaturated fat 0.33 0.218 Chinese broccoli
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.