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  6. Goat cheese vs. Seaweed

Goat cheese vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between goat cheese and seaweed

  • Goat cheese has more copper, phosphorus, vitamin B2, and vitamin A; however, seaweed has more vitamin K, folate, magnesium, and iron.
  • Goat cheese's daily need coverage for saturated fat is 102% more.

The food varieties used in the comparison are Cheese, goat, semisoft type and Seaweed, kelp, raw.

Infographic

Goat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +77.4%
Contains more PotassiumPotassium +77.5%
Contains more CopperCopper +333.8%
Contains more PhosphorusPhosphorus +792.9%
Contains more SeleniumSelenium +442.9%
Contains more MagnesiumMagnesium +317.2%
Contains more IronIron +75.9%
Contains more ZincZinc +86.4%
Contains less SodiumSodium -43.9%
Contains more ManganeseManganese +115.1%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +6683.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +350.7%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B5Vitamin B5 +237.9%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +8900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1184.5%
Contains more FatsFats +5228.6%
Contains more CarbsCarbs +7875%
Contains more WaterWater +79.2%
Contains more OtherOther +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +6846.9%
Contains more Poly. FatPolyunsaturated fat +1408.5%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese Seaweed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Seaweed DV% diff.
Saturated fat 20.639g 0.247g 93%
Vitamin K 2.5µg 66µg 53%
Copper 0.564mg 0.13mg 48%
Phosphorus 375mg 42mg 48%
Fats 29.84g 0.56g 45%
Folate 2µg 180µg 45%
Vitamin A 407µg 6µg 45%
Protein 21.58g 1.68g 40%
Vitamin B2 0.676mg 0.15mg 40%
Cholesterol 79mg 0mg 26%
Magnesium 29mg 121mg 22%
Monounsaturated fat 6.808g 0.098g 17%
Calories 364kcal 43kcal 16%
Iron 1.62mg 2.85mg 15%
Calcium 298mg 168mg 13%
Vitamin B5 0.19mg 0.642mg 9%
Vitamin B12 0.22µg 0µg 9%
Sodium 415mg 233mg 8%
Selenium 3.8µg 0.7µg 6%
Manganese 0.093mg 0.2mg 5%
Zinc 0.66mg 1.23mg 5%
Fiber 0g 1.3g 5%
Vitamin E 0.26mg 0.87mg 4%
Vitamin B3 1.148mg 0.47mg 4%
Polyunsaturated fat 0.709g 0.047g 4%
Vitamin B6 0.06mg 0.002mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 9.57g 3%
Vitamin C 0mg 3mg 3%
Vitamin B1 0.072mg 0.05mg 2%
Potassium 158mg 89mg 2%
Net carbs 0.12g 8.27g N/A
Sugar 0.12g 0.6g N/A
Choline 15.4mg 12.8mg 0%
Tryptophan 0.227mg 0.048mg 0%
Threonine 0.805mg 0.055mg 0%
Isoleucine 0.893mg 0.076mg 0%
Leucine 1.861mg 0.083mg 0%
Lysine 1.549mg 0.082mg 0%
Methionine 0.575mg 0.025mg 0%
Phenylalanine 0.859mg 0.043mg 0%
Valine 1.485mg 0.072mg 0%
Histidine 0.589mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Goat cheese
33%
Seaweed
Minerals Daily Need Coverage Score
64%
Goat cheese
41%
Seaweed

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 20.392g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.48g)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.