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Wakame vs Chinese broccoli - In-Depth Nutrition Comparison

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How are Wakame and Chinese broccoli different?

  • Wakame has more Manganese, Copper, Folate, Magnesium, Iron, and Vitamin B5, however Chinese broccoli is richer in Vitamin K, Vitamin C, and Fiber.
  • Chinese broccoli covers your daily need of Vitamin K 66% more than Wakame.
  • Wakame has 125 times more Sodium than Chinese broccoli. Wakame has 872mg of Sodium, while Chinese broccoli has 7mg.

Seaweed, wakame, raw and Broccoli, chinese, cooked types were used in this article.

Infographic

Wakame vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +289.3%
Contains more Magnesium +494.4%
Contains more Phosphorus +95.1%
Contains more Copper +365.6%
Contains more Potassium +422%
Contains less Sodium -99.2%
Equal in Zinc - 0.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Calcium +50%
Contains more Iron +289.3%
Contains more Magnesium +494.4%
Contains more Phosphorus +95.1%
Contains more Copper +365.6%
Contains more Potassium +422%
Contains less Sodium -99.2%
Equal in Zinc - 0.39

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 +108.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +338.4%
Contains more Folate +98%
Contains more Vitamin A +355%
Contains more Vitamin C +840%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +1500%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +108.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +266.1%
Contains more Vitamin B5 +338.4%
Contains more Folate +98%
Contains more Vitamin A +355%
Contains more Vitamin C +840%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +3400%
Contains more Vitamin K +1500%

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 Chinese broccoli
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Chinese broccoli Opinion
Net carbs 8.64g 1.31g Wakame
Protein 3.03g 1.14g Wakame
Fats 0.64g 0.72g Chinese broccoli
Carbs 9.14g 3.81g Wakame
Calories 45kcal 22kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 0.84g Wakame
Fiber 0.5g 2.5g Chinese broccoli
Calcium 150mg 100mg Wakame
Iron 2.18mg 0.56mg Wakame
Magnesium 107mg 18mg Wakame
Phosphorus 80mg 41mg Wakame
Potassium 50mg 261mg Chinese broccoli
Sodium 872mg 7mg Chinese broccoli
Zinc 0.38mg 0.39mg Chinese broccoli
Copper 0.284mg 0.061mg Wakame
Vitamin A 360IU 1638IU Chinese broccoli
Vitamin E 1mg 0.48mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 28.2mg Chinese broccoli
Vitamin B1 0.06mg 0.095mg Chinese broccoli
Vitamin B2 0.23mg 0.146mg Wakame
Vitamin B3 1.6mg 0.437mg Wakame
Vitamin B5 0.697mg 0.159mg Wakame
Vitamin B6 0.002mg 0.07mg Chinese broccoli
Folate 196µg 99µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 84.8µg Chinese broccoli
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.11g Chinese broccoli
Monounsaturated Fat 0.058g 0.05g Wakame
Polyunsaturated fat 0.218g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Chinese 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
48
Chinese broccoli
Mineral Summary Score
58
Wakame
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
9%
Wakame
4%
Chinese broccoli
Fats
3%
Wakame
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 865mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.