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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 Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
Contains less Sodium -85.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +257.4%
Contains more Iron +290.4%
Contains more Magnesium +476.2%
Contains more Zinc +200%
Contains more Copper +165.3%
Contains more Phosphorus +57.1%
Contains more Potassium +255.1%
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 A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 A +437.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +42%
Contains more Vitamin B3 +36%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +53.9%

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

All nutrients comparison - raw data values

Nutrient Seaweed Broccoli Opinion
Net carbs 8.27g 4.04g Seaweed
Protein 1.68g 2.82g Broccoli
Fats 0.56g 0.37g Seaweed
Carbs 9.57g 6.64g Seaweed
Calories 43kcal 34kcal Seaweed
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 0.6g 1.7g Seaweed
Fiber 1.3g 2.6g Broccoli
Calcium 168mg 47mg Seaweed
Iron 2.85mg 0.73mg Seaweed
Magnesium 121mg 21mg Seaweed
Phosphorus 42mg 66mg Broccoli
Potassium 89mg 316mg Broccoli
Sodium 233mg 33mg Broccoli
Zinc 1.23mg 0.41mg Seaweed
Copper 0.13mg 0.049mg Seaweed
Vitamin A 116IU 623IU Broccoli
Vitamin E 0.87mg 0.78mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 89.2mg Broccoli
Vitamin B1 0.05mg 0.071mg Broccoli
Vitamin B2 0.15mg 0.117mg Seaweed
Vitamin B3 0.47mg 0.639mg Broccoli
Vitamin B5 0.642mg 0.573mg Seaweed
Vitamin B6 0.002mg 0.175mg Broccoli
Folate 180µg 63µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 101.6µg Broccoli
Tryptophan 0.048mg 0.033mg Seaweed
Threonine 0.055mg 0.088mg Broccoli
Isoleucine 0.076mg 0.079mg Broccoli
Leucine 0.083mg 0.129mg Broccoli
Lysine 0.082mg 0.135mg Broccoli
Methionine 0.025mg 0.038mg Broccoli
Phenylalanine 0.043mg 0.117mg Broccoli
Valine 0.072mg 0.125mg Broccoli
Histidine 0.024mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.039g Broccoli
Monounsaturated Fat 0.098g 0.011g Seaweed
Polyunsaturated fat 0.047g 0.038g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Broccoli
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
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

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.

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.