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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 Iron +198.6%
Contains more Calcium +219.1%
Contains more Magnesium +409.5%
Contains more Copper +479.6%
Contains more Phosphorus +21.2%
Contains more Potassium +532%
Contains less Sodium -96.2%
Equal in Zinc - 0.41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +198.6%
Contains more Calcium +219.1%
Contains more Magnesium +409.5%
Contains more Copper +479.6%
Contains more Phosphorus +21.2%
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 C +2873.3%
Contains more Vitamin A +73.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +1817%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
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 C +2873.3%
Contains more Vitamin A +73.1%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B6 +8650%
Contains more Vitamin K +1817%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Wakame Broccoli Opinion
Calories 45 34 Wakame
Protein 3.03 2.82 Wakame
Fats 0.64 0.37 Wakame
Vitamin C 3 89.2 Broccoli
Net carbs 8.640000343322754 4.039999961853027 Wakame
Carbs 9.14 6.64 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.73 Wakame
Calcium 150 47 Wakame
Potassium 50 316 Broccoli
Magnesium 107 21 Wakame
Sugar 0.65 1.7 Wakame
Fiber 0.5 2.6 Broccoli
Copper 0.284 0.049 Wakame
Zinc 0.38 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 80 66 Wakame
Sodium 872 33 Broccoli
Vitamin A 360 623 Broccoli
Vitamin E 1 0.78 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.071 Broccoli
Vitamin B2 0.23 0.117 Wakame
Vitamin B3 1.6 0.639 Wakame
Vitamin B5 0.697 0.573 Wakame
Vitamin B6 0.002 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 5.3 101.6 Broccoli
Folate 196 63 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.039 Broccoli
Monounsaturated Fat 0.058 0.011 Wakame
Polyunsaturated fat 0.218 0.038 Wakame
Tryptophan 0.035 0.033 Wakame
Threonine 0.165 0.088 Wakame
Isoleucine 0.087 0.079 Wakame
Leucine 0.257 0.129 Wakame
Lysine 0.112 0.135 Broccoli
Methionine 0.063 0.038 Wakame
Phenylalanine 0.112 0.117 Broccoli
Valine 0.209 0.125 Wakame
Histidine 0.015 0.059 Broccoli
Fructose 0.68 Broccoli

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.