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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.
Cottage cheese
Cottage cheese
5
:
5
Wakame
Wakame
Contains more Phosphorus +98.8%
Contains more Potassium +108%
Contains less Sodium -58.3%
Contains more Selenium +1285.7%
Contains more Calcium +80.7%
Contains more Iron +3014.3%
Contains more Magnesium +1237.5%
Contains more Copper +879.3%
Contains more Manganese +69900%
Equal in Zinc - 0.38
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +98.8%
Contains more Potassium +108%
Contains less Sodium -58.3%
Contains more Selenium +1285.7%
Contains more Calcium +80.7%
Contains more Iron +3014.3%
Contains more Magnesium +1237.5%
Contains more Copper +879.3%
Contains more Manganese +69900%
Equal in Zinc - 0.38

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
3
:
9
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +157.1%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +1516.2%
Contains more Vitamin B5 +25.1%
Contains more Folate +1533.3%
Contains more Vitamin K +∞%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +2200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +157.1%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +1516.2%
Contains more Vitamin B5 +25.1%
Contains more Folate +1533.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Wakame
Wakame
Contains more Protein +267%
Contains more Fats +571.9%
Contains more Carbs +170.4%
Contains more Other +410.6%
Equal in Water - 79.99
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
Wakame
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 Protein +267%
Contains more Fats +571.9%
Contains more Carbs +170.4%
Contains more Other +410.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Wakame
Wakame
Contains more Monounsaturated Fat +1241.4%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +77.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +1241.4%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +77.2%

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 Wakame
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Wakame Opinion
Net carbs 3.38g 8.64g Wakame
Protein 11.12g 3.03g Cottage cheese
Fats 4.3g 0.64g Cottage cheese
Carbs 3.38g 9.14g Wakame
Calories 98kcal 45kcal Cottage cheese
Sugar 2.67g 0.65g Wakame
Fiber 0g 0.5g Wakame
Calcium 83mg 150mg Wakame
Iron 0.07mg 2.18mg Wakame
Magnesium 8mg 107mg Wakame
Phosphorus 159mg 80mg Cottage cheese
Potassium 104mg 50mg Cottage cheese
Sodium 364mg 872mg Cottage cheese
Zinc 0.4mg 0.38mg Cottage cheese
Copper 0.029mg 0.284mg Wakame
Manganese 0.002mg 1.4mg Wakame
Selenium 9.7µg 0.7µg Cottage cheese
Vitamin A 140IU 360IU Wakame
Vitamin A RAE 37µg 18µg Cottage cheese
Vitamin E 0.08mg 1mg Wakame
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.027mg 0.06mg Wakame
Vitamin B2 0.163mg 0.23mg Wakame
Vitamin B3 0.099mg 1.6mg Wakame
Vitamin B5 0.557mg 0.697mg Wakame
Vitamin B6 0.046mg 0.002mg Cottage cheese
Folate 12µg 196µg Wakame
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.147mg 0.035mg Cottage cheese
Threonine 0.5mg 0.165mg Cottage cheese
Isoleucine 0.591mg 0.087mg Cottage cheese
Leucine 1.116mg 0.257mg Cottage cheese
Lysine 0.934mg 0.112mg Cottage cheese
Methionine 0.269mg 0.063mg Cottage cheese
Phenylalanine 0.577mg 0.112mg Cottage cheese
Valine 0.748mg 0.209mg Cottage cheese
Histidine 0.326mg 0.015mg Cottage cheese
Cholesterol 17mg 0mg Wakame
Saturated Fat 1.718g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.778g 0.058g Cottage cheese
Polyunsaturated fat 0.123g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
23%
Cottage cheese
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.02g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.588g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 10)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 508mg)
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.

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.