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Muenster cheese vs. Wakame — In-Depth Nutrition Comparison

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How are muenster cheese and wakame different?

  • Muenster cheese is higher in vitamin B12, calcium, phosphorus, and selenium; however, wakame is richer in manganese, folate, copper, and iron.
  • Daily need coverage for saturated fat for muenster cheese is 95% higher.
  • Wakame has less cholesterol.

Cheese, muenster and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Muenster cheese vs Wakame infographic
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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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
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 +378%
Contains more PotassiumPotassium +168%
Contains more ZincZinc +639.5%
Contains more PhosphorusPhosphorus +485%
Contains less SodiumSodium -28%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +431.7%
Contains more CopperCopper +816.1%
Contains more ManganeseManganese +17400%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 +1555.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +361.5%
Contains more Vitamin B3Vitamin B3 +1453.4%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +1533.3%
~equal in Choline ~13.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
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 +672.6%
Contains more FatsFats +4593.8%
Contains more CarbsCarbs +716.1%
Contains more WaterWater +91.5%
Contains more OtherOther +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
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 +14919%
Contains more Poly. FatPolyunsaturated fat +203.2%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muenster cheese Wakame DV% diff.
Saturated fat 19.113g 0.13g 86%
Vitamin B12 1.47µg 0µg 61%
Manganese 0.008mg 1.4mg 61%
Calcium 717mg 150mg 57%
Phosphorus 468mg 80mg 55%
Folate 12µg 196µg 46%
Fats 30.04g 0.64g 45%
Protein 23.41g 3.03g 41%
Cholesterol 96mg 0mg 32%
Vitamin A 298µg 18µg 31%
Copper 0.031mg 0.284mg 28%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 8.711g 0.058g 22%
Iron 0.41mg 2.18mg 22%
Zinc 2.81mg 0.38mg 22%
Magnesium 27mg 107mg 19%
Calories 368kcal 45kcal 16%
Sodium 628mg 872mg 11%
Vitamin B5 0.19mg 0.697mg 10%
Vitamin B3 0.103mg 1.6mg 9%
Vitamin B2 0.32mg 0.23mg 7%
Vitamin E 0.26mg 1mg 5%
Vitamin B1 0.013mg 0.06mg 4%
Vitamin B6 0.056mg 0.002mg 4%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.661g 0.218g 3%
Vitamin D 22IU 0IU 3%
Carbs 1.12g 9.14g 3%
Vitamin C 0mg 3mg 3%
Potassium 134mg 50mg 2%
Vitamin K 2.5µg 5.3µg 2%
Fiber 0g 0.5g 2%
Net carbs 1.12g 8.64g N/A
Sugar 1.12g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.327mg 0.035mg 0%
Threonine 0.888mg 0.165mg 0%
Isoleucine 1.145mg 0.087mg 0%
Leucine 2.26mg 0.257mg 0%
Lysine 2.139mg 0.112mg 0%
Methionine 0.569mg 0.063mg 0%
Phenylalanine 1.24mg 0.112mg 0%
Valine 1.482mg 0.209mg 0%
Histidine 0.829mg 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
Muenster 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
33%
Muenster cheese
26%
Wakame
Minerals Daily Need Coverage Score
71%
Muenster cheese
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 18.983g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 244mg)
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.