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Cottage cheese vs. Seaweed — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and seaweed?

  • Cottage cheese is higher in vitamin B12, phosphorus, and selenium, yet seaweed is higher in vitamin K, folate, iron, magnesium, copper, manganese, and calcium.
  • Seaweed's daily need coverage for vitamin K is 55% more.

We used Cheese, cottage, creamed, large or small curd and Seaweed, kelp, raw types in this article.

Infographic

Cottage cheese vs Seaweed infographic
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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" 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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%
Contains more PotassiumPotassium +16.9%
Contains more PhosphorusPhosphorus +278.6%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +102.4%
Contains more IronIron +3971.4%
Contains more CopperCopper +348.3%
Contains more ZincZinc +207.5%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +9900%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +516.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +374.7%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
~equal in Vitamin B2 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +561.9%
Contains more FatsFats +667.9%
Contains more CarbsCarbs +183.1%
Contains more OtherOther +368.8%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +693.9%
Contains more Poly. FatPolyunsaturated fat +161.7%
Contains less Sat. FatSaturated fat -85.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Seaweed
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Seaweed DV% diff.
Vitamin K 0µg 66µg 55%
Folate 12µg 180µg 42%
Iron 0.07mg 2.85mg 35%
Magnesium 8mg 121mg 27%
Protein 11.12g 1.68g 19%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 42mg 17%
Selenium 9.7µg 0.7µg 16%
Copper 0.029mg 0.13mg 11%
Calcium 83mg 168mg 9%
Manganese 0.002mg 0.2mg 9%
Zinc 0.4mg 1.23mg 8%
Saturated fat 1.718g 0.247g 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.56g 6%
Sodium 364mg 233mg 6%
Vitamin E 0.08mg 0.87mg 5%
Fiber 0g 1.3g 5%
Vitamin B6 0.046mg 0.002mg 3%
Calories 98kcal 43kcal 3%
Vitamin C 0mg 3mg 3%
Vitamin A 37µg 6µg 3%
Carbs 3.38g 9.57g 2%
Vitamin B1 0.027mg 0.05mg 2%
Monounsaturated fat 0.778g 0.098g 2%
Vitamin B3 0.099mg 0.47mg 2%
Vitamin B5 0.557mg 0.642mg 2%
Polyunsaturated fat 0.123g 0.047g 1%
Choline 18.4mg 12.8mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B2 0.163mg 0.15mg 1%
Net carbs 3.38g 8.27g N/A
Vitamin D 3IU 0IU 0%
Potassium 104mg 89mg 0%
Sugar 2.67g 0.6g N/A
Tryptophan 0.147mg 0.048mg 0%
Threonine 0.5mg 0.055mg 0%
Isoleucine 0.591mg 0.076mg 0%
Leucine 1.116mg 0.083mg 0%
Lysine 0.934mg 0.082mg 0%
Methionine 0.269mg 0.025mg 0%
Phenylalanine 0.577mg 0.043mg 0%
Valine 0.748mg 0.072mg 0%
Histidine 0.326mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
33%
Seaweed
Minerals Daily Need Coverage Score
23%
Cottage cheese
41%
Seaweed

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 131mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.471g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 10)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.