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  6. Spirulina vs. Chinese broccoli

Spirulina vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Chinese broccoli

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Calcium, Vitamin A RAE, and Fiber.
  • Chinese broccoli covers your daily Vitamin K needs 69% more than Spirulina.
  • Spirulina contains 10 times more Copper than Chinese broccoli. While Spirulina contains 0.597mg of Copper, Chinese broccoli contains only 0.061mg.

Food varieties used in this article are Seaweed, spirulina, raw and Broccoli, chinese, cooked.

Infographic

Spirulina 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.
Spirulina
Spirulina
3
:
7
Chinese broccoli
Chinese broccoli
Contains more Iron +398.2%
Contains more Copper +878.7%
Contains more Calcium +733.3%
Contains more Phosphorus +272.7%
Contains more Potassium +105.5%
Contains less Sodium -92.9%
Contains more Zinc +95%
Contains more Manganese +41.9%
Contains more Selenium +85.7%
Equal in Magnesium - 18
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +398.2%
Contains more Copper +878.7%
Contains more Calcium +733.3%
Contains more Phosphorus +272.7%
Contains more Potassium +105.5%
Contains less Sodium -92.9%
Contains more Zinc +95%
Contains more Manganese +41.9%
Contains more Selenium +85.7%
Equal in Magnesium - 18

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.
Spirulina
Spirulina
5
:
5
Chinese broccoli
Chinese broccoli
Contains more Vitamin B1 +133.7%
Contains more Vitamin B2 +134.2%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B5 +104.4%
Contains more Vitamin A +2825%
Contains more Vitamin C +3033.3%
Contains more Vitamin B6 +105.9%
Contains more Folate +1000%
Contains more Vitamin K +3292%
Equal in Vitamin E - 0.48
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Chinese broccoli
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 B1 +133.7%
Contains more Vitamin B2 +134.2%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B5 +104.4%
Contains more Vitamin A +2825%
Contains more Vitamin C +3033.3%
Contains more Vitamin B6 +105.9%
Contains more Folate +1000%
Contains more Vitamin K +3292%
Equal in Vitamin E - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Chinese broccoli
Chinese broccoli
Contains more Protein +419.3%
Contains more Fats +84.6%
Contains more Carbs +57.4%
Contains more Other +31.7%
Equal in Water - 93.54
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +419.3%
Contains more Fats +84.6%
Contains more Carbs +57.4%
Contains more Other +31.7%
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
0
:
3
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +211.3%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +211.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spirulina Chinese broccoli Opinion
Net carbs 2.02g 1.31g Spirulina
Protein 5.92g 1.14g Spirulina
Fats 0.39g 0.72g Chinese broccoli
Carbs 2.42g 3.81g Chinese broccoli
Calories 26kcal 22kcal Spirulina
Sugar 0.3g 0.84g Spirulina
Fiber 0.4g 2.5g Chinese broccoli
Calcium 12mg 100mg Chinese broccoli
Iron 2.79mg 0.56mg Spirulina
Magnesium 19mg 18mg Spirulina
Phosphorus 11mg 41mg Chinese broccoli
Potassium 127mg 261mg Chinese broccoli
Sodium 98mg 7mg Chinese broccoli
Zinc 0.2mg 0.39mg Chinese broccoli
Copper 0.597mg 0.061mg Spirulina
Manganese 0.186mg 0.264mg Chinese broccoli
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 56IU 1638IU Chinese broccoli
Vitamin A RAE 3µg 82µg Chinese broccoli
Vitamin E 0.49mg 0.48mg Spirulina
Vitamin C 0.9mg 28.2mg Chinese broccoli
Vitamin B1 0.222mg 0.095mg Spirulina
Vitamin B2 0.342mg 0.146mg Spirulina
Vitamin B3 1.196mg 0.437mg Spirulina
Vitamin B5 0.325mg 0.159mg Spirulina
Vitamin B6 0.034mg 0.07mg Chinese broccoli
Folate 9µg 99µg Chinese broccoli
Vitamin K 2.5µg 84.8µg Chinese broccoli
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.11g Chinese broccoli
Monounsaturated Fat 0.034g 0.05g Chinese broccoli
Polyunsaturated fat 0.106g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Spirulina
48%
Chinese broccoli
Minerals Daily Need Coverage Score
38%
Spirulina
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.025g)
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 minerals?
?
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.
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

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.