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  6. Wakame vs. Broccoli

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.

Infographic

Wakame vs 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.
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
~equal in Zinc ~0.41mg

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.
Wakame
Wakame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Broccoli 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%
Potassium 50mg 316mg 8%
Fiber 0.5g 2.6g 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%
Calories 45kcal 34kcal 1%
Carbs 9.14g 6.64g 1%
Vitamin A 18µg 31µg 1%
Vitamin E 1mg 0.78mg 1%
Vitamin B1 0.06mg 0.071mg 1%
Choline 13.9mg 18.7mg 1%
Polyunsaturated fat 0.218g 0.038g 1%
Fructose 0.68g 1%
Protein 3.03g 2.82g 0%
Protein per 100 calories 6.7g 8.3g N/A
Calories per 10 g protein 149kcal 121kcal N/A
Weight per 100 calories 222g 294g N/A
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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +427.3%
Contains more Poly. FatPolyunsaturated fat +473.7%
Contains less Sat. FatSaturated fat -70%

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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. 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.