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Seaweed vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between seaweed and broccoli

  • Seaweed has more folate, iron, magnesium, calcium, copper, and zinc; however, broccoli is higher in vitamin C, vitamin K, and vitamin B6.
  • Broccoli covers your daily vitamin C needs 96% more than seaweed.
  • Broccoli contains 7 times less sodium than seaweed. Seaweed contains 233mg of sodium, while broccoli contains 33mg.

Food varieties used in this article are Seaweed, kelp, raw and Broccoli, raw.

Infographic

Seaweed vs Broccoli infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 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 +476.2%
Contains more CalciumCalcium +257.4%
Contains more IronIron +290.4%
Contains more CopperCopper +165.3%
Contains more ZincZinc +200%
Contains more PotassiumPotassium +255.1%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -85.8%
Contains more SeleniumSelenium +257.1%
~equal in Manganese ~0.21mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 +11.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +12%
Contains more FolateFolate +185.7%
Contains more Vitamin CVitamin C +2873.3%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +36%
Contains more Vitamin B6Vitamin B6 +8650%
Contains more Vitamin KVitamin K +53.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Broccoli DV% diff.
Vitamin C 3mg 89.2mg 96%
Vitamin K 66µg 101.6µg 30%
Folate 180µg 63µg 29%
Iron 2.85mg 0.73mg 27%
Magnesium 121mg 21mg 24%
Vitamin B6 0.002mg 0.175mg 13%
Calcium 168mg 47mg 12%
Copper 0.13mg 0.049mg 9%
Sodium 233mg 33mg 9%
Potassium 89mg 316mg 7%
Zinc 1.23mg 0.41mg 7%
Fiber 1.3g 2.6g 5%
Phosphorus 42mg 66mg 3%
Vitamin A 6µg 31µg 3%
Selenium 0.7µg 2.5µg 3%
Vitamin B2 0.15mg 0.117mg 3%
Protein 1.68g 2.82g 2%
Vitamin B1 0.05mg 0.071mg 2%
Carbs 9.57g 6.64g 1%
Vitamin E 0.87mg 0.78mg 1%
Vitamin B3 0.47mg 0.639mg 1%
Vitamin B5 0.642mg 0.573mg 1%
Choline 12.8mg 18.7mg 1%
Saturated fat 0.247g 0.039g 1%
Fructose 0.68g 1%
Calories 43kcal 34kcal 0%
Protein per 100 calories 3.9g 8.3g N/A
Calories per 10 g protein 256kcal 121kcal N/A
Weight per 100 calories 233g 294g N/A
Fats 0.56g 0.37g 0%
Net carbs 8.27g 4.04g N/A
Sugar 0.6g 1.7g N/A
Manganese 0.2mg 0.21mg 0%
Monounsaturated fat 0.098g 0.011g 0%
Polyunsaturated fat 0.047g 0.038g 0%
Tryptophan 0.048mg 0.033mg 0%
Threonine 0.055mg 0.088mg 0%
Isoleucine 0.076mg 0.079mg 0%
Leucine 0.083mg 0.129mg 0%
Lysine 0.082mg 0.135mg 0%
Methionine 0.025mg 0.038mg 0%
Phenylalanine 0.043mg 0.117mg 0%
Valine 0.072mg 0.125mg 0%
Histidine 0.024mg 0.059mg 0%
Omega-3 (EPA) 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +51.4%
Contains more CarbsCarbs +44.1%
Contains more ProteinProtein +67.9%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 +790.9%
Contains more Poly. FatPolyunsaturated fat +23.7%
Contains less Sat. FatSaturated fat -84.2%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.