Wakame vs Broccoli Rabe: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Broccoli Rabe is generally healthier
Broccoli Rabe comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (34 vs 45), more protein (3.7g vs 3.1g), more fiber (2.2g vs 1.3g), less sodium (64mg vs 872mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Broccoli Rabe
34 kcal
More Protein
Broccoli Rabe
3.7g
More Fiber
Broccoli Rabe
2.2g
Less Sugar
Wakame
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Wakame | Broccoli Rabe | Difference |
|---|---|---|---|
| Calories | 45kcal | 34kcal✓ | +11.0kcal |
| Protein | 3.1g | 3.7g✓ | -0.6g |
| Carbohydrates | 9.4g | 7g✓ | +2.4g |
| Fat | 0.6g | 0.4g✓ | +0.2g |
| Fiber | 1.3g | 2.2g✓ | -0.9g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 872mg | 64mg✓ | +808.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Wakame
Broccoli Rabe
Diet Compatibility
Wakame
Broccoli Rabe
When to Choose Wakame
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Broccoli Rabe
- ✓Lower in calories (34 vs 45)
- ✓Higher in protein (3.7g vs 3.1g)
- ✓More fiber (2.2g vs 1.3g)
- ✓Lower in carbs (7g vs 9.4g)
- ✓Lower sodium (64mg vs 872mg)
Common Uses
Wakame vs Broccoli Rabe: Nutritional Analysis
Wakame is more calorie-dense at 45 calories per 100g compared to 34 for Broccoli Rabe, a difference of 11 calories. On the protein front, Broccoli Rabe delivers more with 3.7g per 100g versus 3.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Wakame and Broccoli Rabe tell different nutritional stories. Wakame provides 9.4g of carbohydrates, 0.6g of fat, and 1.3g of fiber per 100g, while Broccoli Rabe contains 7g carbs, 0.4g fat, and 2.2g fiber. The higher fiber content in Broccoli Rabe supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Broccoli Rabe is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Broccoli Rabe provides more protein (3.7g/100g), supporting muscle repair and growth.
- For sustained energy: Broccoli Rabe offers more fiber (2.2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Wakame or Broccoli Rabe?
Wakame has more calories with 45 kcal per 100g, compared to Broccoli Rabe with 34 kcal. That's a difference of 11 calories per 100g serving.
Is Wakame healthier than Broccoli Rabe?
Based on our nutritional analysis, Broccoli Rabe is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Broccoli Rabe has 34 calories, 3.7g protein, and 2.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Wakame and Broccoli Rabe?
Broccoli Rabe has more protein with 3.7g per 100g, compared to Wakame with 3.1g. Broccoli Rabe provides 0.6g more protein per 100g serving.
Which is better for weight loss, Wakame or Broccoli Rabe?
For weight loss, Broccoli Rabe is the better choice with only 34 calories per 100g compared to 45 calories in Wakame. Broccoli Rabe also offers 2.2g of fiber per 100g, which helps you feel fuller longer.
Does Wakame or Broccoli Rabe have fewer carbs?
Broccoli Rabe has fewer carbs with 7g per 100g, compared to Wakame with 9.4g. If you're following a low-carb diet, Broccoli Rabe is the better option with 2.4g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.