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Seaweed vs Broccoli - In-Depth Nutrition Comparison

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A recap on differences between Seaweed and Broccoli

  • Seaweed has more Folate, Iron, Magnesium, Calcium, Copper, and Zinc, however Broccoli is higher in Vitamin C, Vitamin K, and Vitamin B6.
  • Broccoli covers your daily Vitamin C needs 96% more than Seaweed.
  • Broccoli contains 7 times less Sodium than Seaweed. Seaweed contains 233mg of Sodium, while Broccoli contains 33mg.

Food varieties used in this article are Seaweed, kelp, raw and Broccoli, raw.

Infographic

Seaweed vs Broccoli 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 Iron +290.4%
Contains more Calcium +257.4%
Contains more Magnesium +476.2%
Contains more Copper +165.3%
Contains more Zinc +200%
Contains more Potassium +255.1%
Contains more Phosphorus +57.1%
Contains less Sodium -85.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +290.4%
Contains more Calcium +257.4%
Contains more Magnesium +476.2%
Contains more Copper +165.3%
Contains more Zinc +200%
Contains more Potassium +255.1%
Contains more Phosphorus +57.1%
Contains less Sodium -85.8%

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 E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%
Contains more Vitamin C +2873.3%
Contains more Vitamin A +437.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin E +11.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B5 +12%
Contains more Folate +185.7%
Contains more Vitamin C +2873.3%
Contains more Vitamin A +437.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%

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
36
Seaweed
65
Broccoli
Mineral Summary Score
47
Seaweed
18
Broccoli

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
10%
Seaweed
17%
Broccoli
Carbohydrates
10%
Seaweed
7%
Broccoli
Fats
3%
Seaweed
2%
Broccoli

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.
Seaweed Broccoli
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Broccoli
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 - 1.1g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.208g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Seaweed Broccoli Opinion
Calories 43 34 Seaweed
Protein 1.68 2.82 Broccoli
Fats 0.56 0.37 Seaweed
Vitamin C 3 89.2 Broccoli
Net carbs 8.270000457763672 4.039999961853027 Seaweed
Carbs 9.57 6.64 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.73 Seaweed
Calcium 168 47 Seaweed
Potassium 89 316 Broccoli
Magnesium 121 21 Seaweed
Sugar 0.6 1.7 Seaweed
Fiber 1.3 2.6 Broccoli
Copper 0.13 0.049 Seaweed
Zinc 1.23 0.41 Seaweed
Starch 0 Broccoli
Phosphorus 42 66 Broccoli
Sodium 233 33 Broccoli
Vitamin A 116 623 Broccoli
Vitamin E 0.87 0.78 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.071 Broccoli
Vitamin B2 0.15 0.117 Seaweed
Vitamin B3 0.47 0.639 Broccoli
Vitamin B5 0.642 0.573 Seaweed
Vitamin B6 0.002 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 66 101.6 Broccoli
Folate 180 63 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.039 Broccoli
Monounsaturated Fat 0.098 0.011 Seaweed
Polyunsaturated fat 0.047 0.038 Seaweed
Tryptophan 0.048 0.033 Seaweed
Threonine 0.055 0.088 Broccoli
Isoleucine 0.076 0.079 Broccoli
Leucine 0.083 0.129 Broccoli
Lysine 0.082 0.135 Broccoli
Methionine 0.025 0.038 Broccoli
Phenylalanine 0.043 0.117 Broccoli
Valine 0.072 0.125 Broccoli
Histidine 0.024 0.059 Broccoli
Fructose 0.68 Broccoli

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.