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Seaweed vs Chinese broccoli - In-Depth Nutrition Comparison

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The main differences between Seaweed and Chinese broccoli

  • Seaweed is richer in Iron, Magnesium, Folate, Vitamin B5, Copper, and Zinc, yet Chinese broccoli is richer in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Iron from Seaweed is 29% higher.
  • Seaweed contains 33 times more Sodium than Chinese broccoli. Seaweed contains 233mg of Sodium, while Chinese broccoli contains 7mg.

Food types used in this article are Seaweed, kelp, raw and Broccoli, chinese, cooked.

Infographic

Seaweed vs Chinese broccoli 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 Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Contains more Potassium +193.3%
Contains less Sodium -97%
Equal in Phosphorus - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Calcium +68%
Contains more Iron +408.9%
Contains more Magnesium +572.2%
Contains more Zinc +215.4%
Contains more Copper +113.1%
Contains more Potassium +193.3%
Contains less Sodium -97%
Equal in Phosphorus - 41

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 +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Contains more Vitamin A +1312.1%
Contains more Vitamin C +840%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B3 - 0.437
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +81.3%
Contains more Vitamin B5 +303.8%
Contains more Folate +81.8%
Contains more Vitamin A +1312.1%
Contains more Vitamin C +840%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +28.5%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B3 - 0.437

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 Chinese broccoli
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 Seaweed Chinese broccoli Opinion
Net carbs 8.27g 1.31g Seaweed
Protein 1.68g 1.14g Seaweed
Fats 0.56g 0.72g Chinese broccoli
Carbs 9.57g 3.81g Seaweed
Calories 43kcal 22kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g 0.84g Seaweed
Fiber 1.3g 2.5g Chinese broccoli
Calcium 168mg 100mg Seaweed
Iron 2.85mg 0.56mg Seaweed
Magnesium 121mg 18mg Seaweed
Phosphorus 42mg 41mg Seaweed
Potassium 89mg 261mg Chinese broccoli
Sodium 233mg 7mg Chinese broccoli
Zinc 1.23mg 0.39mg Seaweed
Copper 0.13mg 0.061mg Seaweed
Vitamin A 116IU 1638IU Chinese broccoli
Vitamin E 0.87mg 0.48mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 28.2mg Chinese broccoli
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.15mg 0.146mg Seaweed
Vitamin B3 0.47mg 0.437mg Seaweed
Vitamin B5 0.642mg 0.159mg Seaweed
Vitamin B6 0.002mg 0.07mg Chinese broccoli
Folate 180µg 99µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 84.8µg Chinese broccoli
Tryptophan 0.048mg mg Seaweed
Threonine 0.055mg mg Seaweed
Isoleucine 0.076mg mg Seaweed
Leucine 0.083mg mg Seaweed
Lysine 0.082mg mg Seaweed
Methionine 0.025mg mg Seaweed
Phenylalanine 0.043mg mg Seaweed
Valine 0.072mg mg Seaweed
Histidine 0.024mg mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.11g Chinese broccoli
Monounsaturated Fat 0.098g 0.05g Seaweed
Polyunsaturated fat 0.047g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Chinese 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
48
Chinese broccoli
Mineral Summary Score
47
Seaweed
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
10%
Seaweed
4%
Chinese broccoli
Fats
3%
Seaweed
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.137g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.