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Cheese vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between cheese and seaweed

  • Cheese is richer in phosphorus, calcium, selenium, vitamin B12, and vitamin A, yet seaweed is richer in vitamin K, folate, and iron.
  • Daily need coverage for saturated fat for cheese is 93% higher.
  • Seaweed contains less cholesterol.

Food types used in this article are Cheese, cheddar and Seaweed, kelp, raw.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +322.6%
Contains more ZincZinc +195.9%
Contains more PhosphorusPhosphorus +983.3%
Contains more SeleniumSelenium +3971.4%
Contains more MagnesiumMagnesium +348.1%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +1935.7%
Contains more CopperCopper +333.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +640.7%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin B2Vitamin B2 +185.3%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22.5%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +696.6%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin KVitamin K +2650%
Contains more FolateFolate +566.7%

All nutrients comparison - raw data values

Nutrient Cheese Seaweed DV% diff.
Saturated fat 18.867g 0.247g 85%
Phosphorus 455mg 42mg 59%
Calcium 710mg 168mg 54%
Vitamin K 2.4µg 66µg 53%
Selenium 28.5µg 0.7µg 51%
Fats 33.31g 0.56g 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.68g 42%
Folate 27µg 180µg 38%
Vitamin A 330µg 6µg 36%
Iron 0.14mg 2.85mg 34%
Cholesterol 99mg 0mg 33%
Monounsaturated fat 9.246g 0.098g 23%
Magnesium 27mg 121mg 22%
Zinc 3.64mg 1.23mg 22%
Vitamin B2 0.428mg 0.15mg 21%
Calories 404kcal 43kcal 18%
Sodium 653mg 233mg 18%
Copper 0.03mg 0.13mg 11%
Polyunsaturated fat 1.421g 0.047g 9%
Manganese 0.027mg 0.2mg 8%
Fiber 0g 1.3g 5%
Vitamin B5 0.41mg 0.642mg 5%
Vitamin B6 0.066mg 0.002mg 5%
Vitamin C 0mg 3mg 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.47mg 3%
Carbs 3.09g 9.57g 2%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin E 0.71mg 0.87mg 1%
Choline 16.5mg 12.8mg 1%
Protein per 100 calories 5.7g 3.9g N/A
Calories per 10 g protein 177kcal 256kcal N/A
Weight per 100 calories 25g 233g N/A
Unsaturated / Saturated Fat ratio 0.57 0.59 N/A
Net carbs 3.09g 8.27g N/A
Potassium 76mg 89mg 0%
Sugar 0.48g 0.6g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.048mg 0%
Threonine 1.044mg 0.055mg 0%
Isoleucine 1.206mg 0.076mg 0%
Leucine 1.939mg 0.083mg 0%
Lysine 1.025mg 0.082mg 0%
Methionine 0.547mg 0.025mg 0%
Phenylalanine 1.074mg 0.043mg 0%
Valine 1.404mg 0.072mg 0%
Histidine 0.547mg 0.024mg 0%
Omega-3 - EPA 0.01g 0.004g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1261.3%
Contains more FatsFats +5848.2%
Contains more CarbsCarbs +209.7%
Contains more WaterWater +120.4%
Contains more OtherOther +78.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +9334.7%
Contains more Poly. FatPolyunsaturated fat +2923.4%
Contains less Sat. FatSaturated fat -98.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.