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Wakame vs Broccoli - In-Depth Nutrition Comparison

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How are Wakame and Broccoli different?

  • Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, and Calcium, however Broccoli is richer in Vitamin C, Vitamin K, and Vitamin B6.
  • Daily need coverage for Vitamin C from Broccoli is 96% higher.
  • Wakame contains 26 times more Sodium than Broccoli. While Wakame contains 872mg of Sodium, Broccoli contains only 33mg.

Seaweed, wakame, raw and Broccoli, raw are the varieties used in this article.

Infographic

Wakame 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 +219.1%
Contains more Iron +198.6%
Contains more Magnesium +409.5%
Contains more Phosphorus +21.2%
Contains more Copper +479.6%
Contains more Potassium +532%
Contains less Sodium -96.2%
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +219.1%
Contains more Iron +198.6%
Contains more Magnesium +409.5%
Contains more Phosphorus +21.2%
Contains more Copper +479.6%
Contains more Potassium +532%
Contains less Sodium -96.2%
Equal in Zinc - 0.41

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
Wakame
5
:
Contains more Vitamin E +28.2%
Contains more Vitamin B2 +96.6%
Contains more Vitamin B3 +150.4%
Contains more Vitamin B5 +21.6%
Contains more Folate +211.1%
Contains more Vitamin A +73.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +1817%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +28.2%
Contains more Vitamin B2 +96.6%
Contains more Vitamin B3 +150.4%
Contains more Vitamin B5 +21.6%
Contains more Folate +211.1%
Contains more Vitamin A +73.1%
Contains more Vitamin C +2873.3%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +1817%

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.
Wakame 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 Wakame Broccoli Opinion
Net carbs 8.64g 4.04g Wakame
Protein 3.03g 2.82g Wakame
Fats 0.64g 0.37g Wakame
Carbs 9.14g 6.64g Wakame
Calories 45kcal 34kcal Wakame
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 0.65g 1.7g Wakame
Fiber 0.5g 2.6g Broccoli
Calcium 150mg 47mg Wakame
Iron 2.18mg 0.73mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 66mg Wakame
Potassium 50mg 316mg Broccoli
Sodium 872mg 33mg Broccoli
Zinc 0.38mg 0.41mg Broccoli
Copper 0.284mg 0.049mg Wakame
Vitamin A 360IU 623IU Broccoli
Vitamin E 1mg 0.78mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 89.2mg Broccoli
Vitamin B1 0.06mg 0.071mg Broccoli
Vitamin B2 0.23mg 0.117mg Wakame
Vitamin B3 1.6mg 0.639mg Wakame
Vitamin B5 0.697mg 0.573mg Wakame
Vitamin B6 0.002mg 0.175mg Broccoli
Folate 196µg 63µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 101.6µg Broccoli
Tryptophan 0.035mg 0.033mg Wakame
Threonine 0.165mg 0.088mg Wakame
Isoleucine 0.087mg 0.079mg Wakame
Leucine 0.257mg 0.129mg Wakame
Lysine 0.112mg 0.135mg Broccoli
Methionine 0.063mg 0.038mg Wakame
Phenylalanine 0.112mg 0.117mg Broccoli
Valine 0.209mg 0.125mg Wakame
Histidine 0.015mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.039g Broccoli
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.038g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29
Wakame
65
Broccoli
Mineral Summary Score
58
Wakame
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
18%
Wakame
17%
Broccoli
Carbohydrates
9%
Wakame
7%
Broccoli
Fats
3%
Wakame
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.091g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.