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  6. Cheese vs. Wakame

Cheese vs. Wakame — In-Depth Nutrition Comparison

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How are cheese and wakame different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and zinc; however, wakame is richer in manganese, folate, and copper.
  • Cheese covers your daily need for saturated fat, 94% more than wakame.
  • Wakame contains less cholesterol.

Cheese, cheddar and Seaweed, wakame, raw types were used in this article.

Infographic

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.
Cheese
Cheese
6
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%
Wakame
Wakame
4
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 CalciumCalcium +373.3%
Contains more PotassiumPotassium +52%
Contains more ZincZinc +857.9%
Contains more PhosphorusPhosphorus +468.8%
Contains less SodiumSodium -25.1%
Contains more SeleniumSelenium +3971.4%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +1457.1%
Contains more CopperCopper +846.7%
Contains more ManganeseManganese +5085.2%

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%
Wakame
Wakame
7
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% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1733.3%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +2611.9%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin KVitamin K +120.8%
Contains more FolateFolate +625.9%

All nutrients comparison - raw data values

Nutrient Cheese Wakame DV% diff.
Saturated fat 18.867g 0.13g 85%
Manganese 0.027mg 1.4mg 60%
Calcium 710mg 150mg 56%
Phosphorus 455mg 80mg 54%
Selenium 28.5µg 0.7µg 51%
Fats 33.31g 0.64g 50%
Vitamin B12 1.1µg 0µg 46%
Folate 27µg 196µg 42%
Protein 22.87g 3.03g 40%
Vitamin A 330µg 18µg 35%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.38mg 30%
Copper 0.03mg 0.284mg 28%
Iron 0.14mg 2.18mg 26%
Monounsaturated fat 9.246g 0.058g 23%
Magnesium 27mg 107mg 19%
Calories 404kcal 45kcal 18%
Vitamin B2 0.428mg 0.23mg 15%
Sodium 653mg 872mg 10%
Vitamin B3 0.059mg 1.6mg 10%
Polyunsaturated fat 1.421g 0.218g 8%
Vitamin B5 0.41mg 0.697mg 6%
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 B1 0.029mg 0.06mg 3%
Carbs 3.09g 9.14g 2%
Fiber 0g 0.5g 2%
Vitamin E 0.71mg 1mg 2%
Vitamin K 2.4µg 5.3µg 2%
Potassium 76mg 50mg 1%
Protein per 100 calories 5.7g 6.7g N/A
Calories per 10 g protein 177kcal 149kcal N/A
Weight per 100 calories 25g 222g N/A
Unsaturated / Saturated Fat ratio 0.57 2.1 N/A
Net carbs 3.09g 8.64g N/A
Sugar 0.48g 0.65g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 13.9mg 0%
Tryptophan 0.547mg 0.035mg 0%
Threonine 1.044mg 0.165mg 0%
Isoleucine 1.206mg 0.087mg 0%
Leucine 1.939mg 0.257mg 0%
Lysine 1.025mg 0.112mg 0%
Methionine 0.547mg 0.063mg 0%
Phenylalanine 1.074mg 0.112mg 0%
Valine 1.404mg 0.209mg 0%
Histidine 0.547mg 0.015mg 0%
Omega-3 - EPA 0.01g 0.186g 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
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 +654.8%
Contains more FatsFats +5104.7%
Contains more CarbsCarbs +195.8%
Contains more WaterWater +116.1%
Contains more OtherOther +94.1%

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
Wakame
Wakame
1
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 +15841.4%
Contains more Poly. FatPolyunsaturated fat +551.8%
Contains less Sat. FatSaturated fat -99.3%

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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. 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.