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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
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 +422%
Contains less Sodium -99.2%
Contains more Calcium +50%
Contains more Iron +289.3%
Contains more Magnesium +494.4%
Contains more Phosphorus +95.1%
Contains more Copper +365.6%
Equal in Zinc - 0.38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +422%
Contains less Sodium -99.2%
Contains more Calcium +50%
Contains more Iron +289.3%
Contains more Magnesium +494.4%
Contains more Phosphorus +95.1%
Contains more Copper +365.6%
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 A +355%
Contains more Vitamin C +840%
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 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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +355%
Contains more Vitamin C +840%
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%

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 Wakame
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 Wakame Opinion
Net carbs 1.31g 8.64g Wakame
Protein 1.14g 3.03g Wakame
Fats 0.72g 0.64g Chinese broccoli
Carbs 3.81g 9.14g Wakame
Calories 22kcal 45kcal Wakame
Starch g g
Fructose g g
Sugar 0.84g 0.65g Wakame
Fiber 2.5g 0.5g Chinese broccoli
Calcium 100mg 150mg Wakame
Iron 0.56mg 2.18mg Wakame
Magnesium 18mg 107mg Wakame
Phosphorus 41mg 80mg Wakame
Potassium 261mg 50mg Chinese broccoli
Sodium 7mg 872mg Chinese broccoli
Zinc 0.39mg 0.38mg Chinese broccoli
Copper 0.061mg 0.284mg Wakame
Vitamin A 1638IU 360IU Chinese broccoli
Vitamin E 0.48mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 3mg Chinese broccoli
Vitamin B1 0.095mg 0.06mg Chinese broccoli
Vitamin B2 0.146mg 0.23mg Wakame
Vitamin B3 0.437mg 1.6mg Wakame
Vitamin B5 0.159mg 0.697mg Wakame
Vitamin B6 0.07mg 0.002mg Chinese broccoli
Folate 99µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 5.3µg Chinese broccoli
Tryptophan mg 0.035mg Wakame
Threonine mg 0.165mg Wakame
Isoleucine mg 0.087mg Wakame
Leucine mg 0.257mg Wakame
Lysine mg 0.112mg Wakame
Methionine mg 0.063mg Wakame
Phenylalanine mg 0.112mg Wakame
Valine mg 0.209mg Wakame
Histidine mg 0.015mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.13g Chinese broccoli
Monounsaturated Fat 0.05g 0.058g Wakame
Polyunsaturated fat 0.33g 0.218g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Wakame
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
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 food.
Protein
7%
Chinese broccoli
18%
Wakame
Carbohydrates
4%
Chinese broccoli
9%
Wakame
Fats
3%
Chinese broccoli
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (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 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. 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.