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  6. Blue cheese vs. Wakame

Blue cheese vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between blue cheese and wakame

  • Blue cheese has more vitamin B12, phosphorus, calcium, and selenium; however, wakame is higher in manganese, folate, copper, and iron.
  • Blue cheese covers your daily need for saturated fat, 93% more than wakame.
  • Wakame has less cholesterol.

These are the specific foods used in this comparison Cheese, blue and Seaweed, wakame, raw.

Infographic

Blue cheese vs Wakame 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +412%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +383.8%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +365.2%
Contains more IronIron +603.2%
Contains more CopperCopper +610%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +15455.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Wakame
Wakame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.1%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B6Vitamin B6 +8200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin KVitamin K +120.8%
Contains more FolateFolate +444.4%
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Blue cheese Wakame DV% diff.
Saturated fat 18.669g 0.13g 84%
Manganese 0.009mg 1.4mg 60%
Vitamin B12 1.22µg 0µg 51%
Phosphorus 387mg 80mg 44%
Fats 28.74g 0.64g 43%
Folate 36µg 196µg 40%
Calcium 528mg 150mg 38%
Protein 21.4g 3.03g 37%
Copper 0.04mg 0.284mg 27%
Selenium 14.5µg 0.7µg 25%
Cholesterol 75mg 0mg 25%
Iron 0.31mg 2.18mg 23%
Vitamin B5 1.729mg 0.697mg 21%
Zinc 2.66mg 0.38mg 21%
Vitamin A 198µg 18µg 20%
Magnesium 23mg 107mg 20%
Monounsaturated fat 7.778g 0.058g 19%
Calories 353kcal 45kcal 15%
Vitamin B6 0.166mg 0.002mg 13%
Vitamin B2 0.382mg 0.23mg 12%
Sodium 1146mg 872mg 12%
Potassium 256mg 50mg 6%
Vitamin E 0.25mg 1mg 5%
Polyunsaturated fat 0.8g 0.218g 4%
Vitamin B3 1.016mg 1.6mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.029mg 0.06mg 3%
Vitamin D 21IU 0IU 3%
Vitamin C 0mg 3mg 3%
Fiber 0g 0.5g 2%
Vitamin K 2.4µg 5.3µg 2%
Carbs 2.34g 9.14g 2%
Net carbs 2.34g 8.64g N/A
Sugar 0.5g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.312mg 0.035mg 0%
Threonine 0.785mg 0.165mg 0%
Isoleucine 1.124mg 0.087mg 0%
Leucine 1.919mg 0.257mg 0%
Lysine 1.852mg 0.112mg 0%
Methionine 0.584mg 0.063mg 0%
Phenylalanine 1.087mg 0.112mg 0%
Valine 1.556mg 0.209mg 0%
Histidine 0.758mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +606.3%
Contains more FatsFats +4390.6%
Contains more CarbsCarbs +290.6%
Contains more WaterWater +88.6%
Contains more OtherOther +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +13310.3%
Contains more Poly. FatPolyunsaturated fat +267%
Contains less Sat. FatSaturated fat -99.3%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.