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  6. Cottage cheese vs. Wakame

Cottage cheese vs. Wakame — In-Depth Nutrition Comparison

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Differences between cottage cheese and wakame

  • Cottage cheese has more vitamin B12, selenium, and phosphorus, while wakame has more manganese, folate, copper, iron, magnesium, and vitamin B3.
  • Wakame's daily need coverage for manganese is 61% higher.
  • The amount of sodium in cottage cheese is lower.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Seaweed, wakame, raw.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 PotassiumPotassium +108%
Contains more PhosphorusPhosphorus +98.8%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +80.7%
Contains more IronIron +3014.3%
Contains more CopperCopper +879.3%
Contains more ManganeseManganese +69900%
~equal in Zinc ~0.38mg

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%
Wakame
Wakame
8
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 +105.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B3Vitamin B3 +1516.2%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1533.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Wakame DV% diff.
Manganese 0.002mg 1.4mg 61%
Folate 12µg 196µg 46%
Copper 0.029mg 0.284mg 28%
Iron 0.07mg 2.18mg 26%
Magnesium 8mg 107mg 24%
Sodium 364mg 872mg 22%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.7µg 16%
Protein 11.12g 3.03g 16%
Phosphorus 159mg 80mg 11%
Vitamin B3 0.099mg 1.6mg 9%
Calcium 83mg 150mg 7%
Saturated fat 1.718g 0.13g 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.64g 6%
Vitamin E 0.08mg 1mg 6%
Vitamin B2 0.163mg 0.23mg 5%
Vitamin K 0µg 5.3µg 4%
Vitamin B5 0.557mg 0.697mg 3%
Vitamin B1 0.027mg 0.06mg 3%
Vitamin B6 0.046mg 0.002mg 3%
Calories 98kcal 45kcal 3%
Vitamin C 0mg 3mg 3%
Monounsaturated fat 0.778g 0.058g 2%
Fiber 0g 0.5g 2%
Vitamin A 37µg 18µg 2%
Potassium 104mg 50mg 2%
Carbs 3.38g 9.14g 2%
Choline 18.4mg 13.9mg 1%
Polyunsaturated fat 0.123g 0.218g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 8.64g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.65g N/A
Zinc 0.4mg 0.38mg 0%
Tryptophan 0.147mg 0.035mg 0%
Threonine 0.5mg 0.165mg 0%
Isoleucine 0.591mg 0.087mg 0%
Leucine 1.116mg 0.257mg 0%
Lysine 0.934mg 0.112mg 0%
Methionine 0.269mg 0.063mg 0%
Phenylalanine 0.577mg 0.112mg 0%
Valine 0.748mg 0.209mg 0%
Histidine 0.326mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
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 +267%
Contains more FatsFats +571.9%
Contains more CarbsCarbs +170.4%
Contains more OtherOther +410.6%
~equal in Water ~79.99g

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
Wakame
Wakame
2
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 +1241.4%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +77.2%

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