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  6. Gouda cheese vs. Wakame

Gouda cheese vs. Wakame — In-Depth Nutrition Comparison

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Differences between gouda cheese and wakame

  • Gouda cheese has more phosphorus, vitamin B12, calcium, zinc, and selenium, while wakame has more manganese, folate, and copper.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • The amount of cholesterol in wakame is lower.

The food types used in this comparison are Cheese, gouda and Seaweed, wakame, raw.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +366.7%
Contains more PotassiumPotassium +142%
Contains more ZincZinc +926.3%
Contains more PhosphorusPhosphorus +582.5%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +269%
Contains more IronIron +808.3%
Contains more CopperCopper +688.9%
Contains more ManganeseManganese +12627.3%
~equal in Sodium ~872mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Wakame
Wakame
7
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 +816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +2439.7%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin KVitamin K +130.4%
Contains more FolateFolate +833.3%
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Wakame DV% diff.
Saturated fat 17.614g 0.13g 79%
Phosphorus 546mg 80mg 67%
Vitamin B12 1.54µg 0µg 64%
Manganese 0.011mg 1.4mg 60%
Calcium 700mg 150mg 55%
Folate 21µg 196µg 44%
Protein 24.94g 3.03g 44%
Fats 27.44g 0.64g 41%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.38mg 32%
Copper 0.036mg 0.284mg 28%
Selenium 14.5µg 0.7µg 25%
Iron 0.24mg 2.18mg 24%
Monounsaturated fat 7.747g 0.058g 19%
Magnesium 29mg 107mg 19%
Vitamin A 165µg 18µg 16%
Calories 356kcal 45kcal 16%
Vitamin B3 0.063mg 1.6mg 10%
Vitamin B2 0.334mg 0.23mg 8%
Vitamin B5 0.34mg 0.697mg 7%
Vitamin B6 0.08mg 0.002mg 6%
Vitamin E 0.24mg 1mg 5%
Vitamin K 2.3µg 5.3µg 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 3mg 3%
Polyunsaturated fat 0.657g 0.218g 3%
Vitamin B1 0.03mg 0.06mg 3%
Vitamin D 0.5µg 0µg 3%
Potassium 121mg 50mg 2%
Carbs 2.22g 9.14g 2%
Fiber 0g 0.5g 2%
Sodium 819mg 872mg 2%
Net carbs 2.22g 8.64g N/A
Sugar 2.22g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.352mg 0.035mg 0%
Threonine 0.93mg 0.165mg 0%
Isoleucine 1.306mg 0.087mg 0%
Leucine 2.564mg 0.257mg 0%
Lysine 2.654mg 0.112mg 0%
Methionine 0.719mg 0.063mg 0%
Phenylalanine 1.431mg 0.112mg 0%
Valine 1.806mg 0.209mg 0%
Histidine 1.032mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +723.1%
Contains more FatsFats +4187.5%
Contains more CarbsCarbs +311.7%
Contains more WaterWater +92.9%
Contains more OtherOther +82.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +13256.9%
Contains more Poly. FatPolyunsaturated fat +201.4%
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.