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 for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +409.5% |
| Contains more CalciumCalcium | +219.1% |
| Contains more IronIron | +198.6% |
| Contains more CopperCopper | +479.6% |
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains more ManganeseManganese | +566.7% |
| Contains more PotassiumPotassium | +532% |
| Contains less SodiumSodium | -96.2% |
| Contains more SeleniumSelenium | +257.1% |
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.
| Contains more Vitamin EVitamin E | +28.2% |
| Contains more Vitamin B2Vitamin B2 | +96.6% |
| Contains more Vitamin B3Vitamin B3 | +150.4% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more FolateFolate | +211.1% |
| Contains more Vitamin CVitamin C | +2873.3% |
| Contains more Vitamin AVitamin A | +72.2% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +8650% |
| Contains more Vitamin KVitamin K | +1817% |
| Contains more CholineCholine | +34.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3mg | 89.2mg | 96% |
| Vitamin K | 5.3µg | 101.6µg | 80% |
| Manganese | 1.4mg | 0.21mg | 52% |
| Sodium | 872mg | 33mg | 36% |
| Folate | 196µg | 63µg | 33% |
| Copper | 0.284mg | 0.049mg | 26% |
| Magnesium | 107mg | 21mg | 20% |
| Iron | 2.18mg | 0.73mg | 18% |
| Vitamin B6 | 0.002mg | 0.175mg | 13% |
| Calcium | 150mg | 47mg | 10% |
| Vitamin B2 | 0.23mg | 0.117mg | 9% |
| Fiber | 0.5g | 2.6g | 8% |
| Potassium | 50mg | 316mg | 8% |
| Vitamin B3 | 1.6mg | 0.639mg | 6% |
| Selenium | 0.7µg | 2.5µg | 3% |
| Phosphorus | 80mg | 66mg | 2% |
| Vitamin B5 | 0.697mg | 0.573mg | 2% |
| Choline | 13.9mg | 18.7mg | 1% |
| Polyunsaturated fat | 0.218g | 0.038g | 1% |
| Fructose | 0.68g | 1% | |
| Calories | 45kcal | 34kcal | 1% |
| Vitamin E | 1mg | 0.78mg | 1% |
| Vitamin A | 18µg | 31µg | 1% |
| Carbs | 9.14g | 6.64g | 1% |
| Vitamin B1 | 0.06mg | 0.071mg | 1% |
| Protein | 3.03g | 2.82g | 0% |
| Fats | 0.64g | 0.37g | 0% |
| Net carbs | 8.64g | 4.04g | N/A |
| Sugar | 0.65g | 1.7g | N/A |
| Zinc | 0.38mg | 0.41mg | 0% |
| Saturated fat | 0.13g | 0.039g | 0% |
| Monounsaturated fat | 0.058g | 0.011g | 0% |
| Tryptophan | 0.035mg | 0.033mg | 0% |
| Threonine | 0.165mg | 0.088mg | 0% |
| Isoleucine | 0.087mg | 0.079mg | 0% |
| Leucine | 0.257mg | 0.129mg | 0% |
| Lysine | 0.112mg | 0.135mg | 0% |
| Methionine | 0.063mg | 0.038mg | 0% |
| Phenylalanine | 0.112mg | 0.117mg | 0% |
| Valine | 0.209mg | 0.125mg | 0% |
| Histidine | 0.015mg | 0.059mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +73% |
| Contains more CarbsCarbs | +37.7% |
| Contains more OtherOther | +727.6% |
| Contains more WaterWater | +11.6% |
~equal in
Protein
~2.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +427.3% |
| Contains more Poly. FatPolyunsaturated fat | +473.7% |
| Contains less Sat. FatSaturated fat | -70% |
