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  6. Seaweed vs. Chinese broccoli

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 A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for chinese broccoli is 30% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +572.2%
Contains more CalciumCalcium +68%
Contains more IronIron +408.9%
Contains more CopperCopper +113.1%
Contains more ZincZinc +215.4%
Contains more PotassiumPotassium +193.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +32%
Contains more SeleniumSelenium +85.7%
~equal in Phosphorus ~41mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +81.3%
Contains more Vitamin B5Vitamin B5 +303.8%
Contains more FolateFolate +81.8%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin AVitamin A +1266.7%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more Vitamin KVitamin K +28.5%
Contains more CholineCholine +97.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Chinese broccoli DV% diff.
Iron 2.85mg 0.56mg 29%
Vitamin C 3mg 28.2mg 28%
Magnesium 121mg 18mg 25%
Folate 180µg 99µg 20%
Vitamin K 66µg 84.8µg 16%
Sodium 233mg 7mg 10%
Vitamin B5 0.642mg 0.159mg 10%
Vitamin A 6µg 82µg 8%
Copper 0.13mg 0.061mg 8%
Zinc 1.23mg 0.39mg 8%
Calcium 168mg 100mg 7%
Vitamin B6 0.002mg 0.07mg 5%
Potassium 89mg 261mg 5%
Fiber 1.3g 2.5g 5%
Vitamin B1 0.05mg 0.095mg 4%
Vitamin E 0.87mg 0.48mg 3%
Manganese 0.2mg 0.264mg 3%
Carbs 9.57g 3.81g 2%
Polyunsaturated fat 0.047g 0.33g 2%
Choline 12.8mg 25.3mg 2%
Saturated fat 0.247g 0.11g 1%
Calories 43kcal 22kcal 1%
Protein 1.68g 1.14g 1%
Selenium 0.7µg 1.3µg 1%
Fats 0.56g 0.72g 0%
Net carbs 8.27g 1.31g N/A
Sugar 0.6g 0.84g N/A
Phosphorus 42mg 41mg 0%
Vitamin B2 0.15mg 0.146mg 0%
Vitamin B3 0.47mg 0.437mg 0%
Monounsaturated fat 0.098g 0.05g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +151.2%
Contains more OtherOther +736.7%
Contains more FatsFats +28.6%
Contains more WaterWater +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +96%
Contains less Sat. FatSaturated fat -55.5%
Contains more Poly. FatPolyunsaturated fat +602.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.