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  6. Cottage cheese vs. Seaweed

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
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.
Cottage cheese
Cottage cheese
3
:
7
Seaweed
Seaweed
Contains more Phosphorus +278.6%
Contains more Potassium +16.9%
Contains more Selenium +1285.7%
Contains more Calcium +102.4%
Contains more Iron +3971.4%
Contains more Magnesium +1412.5%
Contains less Sodium -36%
Contains more Zinc +207.5%
Contains more Copper +348.3%
Contains more Manganese +9900%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +278.6%
Contains more Potassium +16.9%
Contains more Selenium +1285.7%
Contains more Calcium +102.4%
Contains more Iron +3971.4%
Contains more Magnesium +1412.5%
Contains less Sodium -36%
Contains more Zinc +207.5%
Contains more Copper +348.3%
Contains more Manganese +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.
Cottage cheese
Cottage cheese
5
:
7
Seaweed
Seaweed
Contains more Vitamin A +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +374.7%
Contains more Vitamin B5 +15.3%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.15
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +374.7%
Contains more Vitamin B5 +15.3%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Seaweed
Seaweed
Contains more Protein +561.9%
Contains more Fats +667.9%
Contains more Carbs +183.1%
Contains more Other +368.8%
Equal in Water - 81.58
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Seaweed
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 Protein +561.9%
Contains more Fats +667.9%
Contains more Carbs +183.1%
Contains more Other +368.8%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Seaweed
Seaweed
Contains more Monounsaturated Fat +693.9%
Contains more Polyunsaturated fat +161.7%
Contains less Saturated Fat -85.6%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +693.9%
Contains more Polyunsaturated fat +161.7%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 3.38g 8.27g Seaweed
Protein 11.12g 1.68g Cottage cheese
Fats 4.3g 0.56g Cottage cheese
Carbs 3.38g 9.57g Seaweed
Calories 98kcal 43kcal Cottage cheese
Sugar 2.67g 0.6g Seaweed
Fiber 0g 1.3g Seaweed
Calcium 83mg 168mg Seaweed
Iron 0.07mg 2.85mg Seaweed
Magnesium 8mg 121mg Seaweed
Phosphorus 159mg 42mg Cottage cheese
Potassium 104mg 89mg Cottage cheese
Sodium 364mg 233mg Seaweed
Zinc 0.4mg 1.23mg Seaweed
Copper 0.029mg 0.13mg Seaweed
Manganese 0.002mg 0.2mg Seaweed
Selenium 9.7µg 0.7µg Cottage cheese
Vitamin A 140IU 116IU Cottage cheese
Vitamin A RAE 37µg 6µg Cottage cheese
Vitamin E 0.08mg 0.87mg Seaweed
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 3mg Seaweed
Vitamin B1 0.027mg 0.05mg Seaweed
Vitamin B2 0.163mg 0.15mg Cottage cheese
Vitamin B3 0.099mg 0.47mg Seaweed
Vitamin B5 0.557mg 0.642mg Seaweed
Vitamin B6 0.046mg 0.002mg Cottage cheese
Folate 12µg 180µg Seaweed
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 66µg Seaweed
Tryptophan 0.147mg 0.048mg Cottage cheese
Threonine 0.5mg 0.055mg Cottage cheese
Isoleucine 0.591mg 0.076mg Cottage cheese
Leucine 1.116mg 0.083mg Cottage cheese
Lysine 0.934mg 0.082mg Cottage cheese
Methionine 0.269mg 0.025mg Cottage cheese
Phenylalanine 0.577mg 0.043mg Cottage cheese
Valine 0.748mg 0.072mg Cottage cheese
Histidine 0.326mg 0.024mg Cottage cheese
Cholesterol 17mg 0mg Seaweed
Saturated Fat 1.718g 0.247g Seaweed
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.778g 0.098g Cottage cheese
Polyunsaturated fat 0.123g 0.047g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
Minerals Daily Need Coverage Score
23%
Cottage cheese
41%
Seaweed

Comparison summary

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 Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 17mg)
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.