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Wakame vs Broccoli - In-Depth Nutrition Comparison

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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
Wakame
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
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
4
:
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 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%
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 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

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Wakame
80
Broccoli
Mineral Summary Score
44
Wakame
14
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 the food
Protein
18%
Wakame
17%
Broccoli
Carbohydrates
9%
Wakame
7%
Broccoli
Fats
3%
Wakame
2%
Broccoli

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Broccoli
Lower in Sugars 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 in case of diets?

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 contains less Sugars?
Wakame
Wakame contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
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
Sugars 0.65 1.7 Broccoli
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.