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  6. Goat cheese vs. Wakame

Goat cheese vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between goat cheese and wakame?

  • Goat cheese is richer in phosphorus, vitamin B2, copper, and vitamin A, while wakame is higher in manganese, folate, and magnesium.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.

We used Cheese, goat, semisoft type and Seaweed, wakame, raw types in this comparison.

Infographic

Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Wakame
Wakame
3
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 +98.7%
Contains more PotassiumPotassium +216%
Contains more CopperCopper +98.6%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +368.8%
Contains less SodiumSodium -52.4%
Contains more SeleniumSelenium +442.9%
Contains more MagnesiumMagnesium +269%
Contains more IronIron +34.6%
Contains more ManganeseManganese +1405.4%

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%
Wakame
Wakame
6
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 +2161.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +193.9%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +9700%
~equal in Choline ~13.9mg

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
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 +612.2%
Contains more FatsFats +4562.5%
Contains more CarbsCarbs +7516.7%
Contains more WaterWater +75.7%
Contains more OtherOther +144.9%

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
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 +11637.9%
Contains more Poly. FatPolyunsaturated fat +225.2%
Contains less Sat. FatSaturated fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Goat cheese Wakame DV% diff.
Saturated fat 20.639g 0.13g 93%
Manganese 0.093mg 1.4mg 57%
Folate 2µg 196µg 49%
Fats 29.84g 0.64g 45%
Vitamin A 407µg 18µg 43%
Phosphorus 375mg 80mg 42%
Protein 21.58g 3.03g 37%
Vitamin B2 0.676mg 0.23mg 34%
Copper 0.564mg 0.284mg 31%
Cholesterol 79mg 0mg 26%
Sodium 415mg 872mg 20%
Magnesium 29mg 107mg 19%
Monounsaturated fat 6.808g 0.058g 17%
Calories 364kcal 45kcal 16%
Calcium 298mg 150mg 15%
Vitamin B5 0.19mg 0.697mg 10%
Vitamin B12 0.22µg 0µg 9%
Iron 1.62mg 2.18mg 7%
Selenium 3.8µg 0.7µg 6%
Vitamin E 0.26mg 1mg 5%
Vitamin B6 0.06mg 0.002mg 4%
Vitamin D 0.5µg 0µg 3%
Zinc 0.66mg 0.38mg 3%
Polyunsaturated fat 0.709g 0.218g 3%
Vitamin B3 1.148mg 1.6mg 3%
Potassium 158mg 50mg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 9.14g 3%
Vitamin C 0mg 3mg 3%
Fiber 0g 0.5g 2%
Vitamin K 2.5µg 5.3µg 2%
Vitamin B1 0.072mg 0.06mg 1%
Net carbs 0.12g 8.64g N/A
Sugar 0.12g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.227mg 0.035mg 0%
Threonine 0.805mg 0.165mg 0%
Isoleucine 0.893mg 0.087mg 0%
Leucine 1.861mg 0.257mg 0%
Lysine 1.549mg 0.112mg 0%
Methionine 0.575mg 0.063mg 0%
Phenylalanine 0.859mg 0.112mg 0%
Valine 1.485mg 0.209mg 0%
Histidine 0.589mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
64%
Goat cheese
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 20.509g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 457mg)
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. 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.