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Nori vs. Muenster cheese — In-Depth Nutrition Comparison

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What are the main differences between nori and muenster cheese?

  • Nori is richer in vitamin A, vitamin C, manganese, folate, and copper, yet muenster cheese is richer in calcium, vitamin B12, and phosphorus.
  • Muenster cheese's daily need coverage for saturated fat is 95% higher.
  • Nori contains less saturated fat.

We used Seaweed, laver, raw and Cheese, muenster types in this comparison.

Infographic

Nori vs Muenster cheese 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.
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
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%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +339%
Contains more CopperCopper +751.6%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +12250%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +924.3%
Contains more ZincZinc +167.6%
Contains more PhosphorusPhosphorus +706.9%
Contains more SeleniumSelenium +1971.4%

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.
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
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 0% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +653.8%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +1327.2%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +183.9%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +1116.7%
Contains more Vitamin AVitamin A +14.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +356.3%
Contains more WaterWater +103.6%
Contains more ProteinProtein +302.9%
Contains more FatsFats +10628.6%
~equal in Other ~3.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +34744%
Contains more Poly. FatPolyunsaturated fat +500.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Muenster cheese DV% diff.
Saturated fat 0.061g 19.113g 87%
Calcium 70mg 717mg 65%
Vitamin B12 0µg 1.47µg 61%
Phosphorus 58mg 468mg 59%
Fats 0.28g 30.04g 46%
Vitamin C 39mg 0mg 43%
Manganese 0.988mg 0.008mg 43%
Protein 5.81g 23.41g 35%
Folate 146µg 12µg 34%
Cholesterol 0mg 96mg 32%
Copper 0.264mg 0.031mg 26%
Selenium 0.7µg 14.5µg 25%
Sodium 48mg 628mg 25%
Monounsaturated fat 0.025g 8.711g 22%
Calories 35kcal 368kcal 17%
Iron 1.8mg 0.41mg 17%
Zinc 1.05mg 2.81mg 16%
Vitamin B2 0.446mg 0.32mg 10%
Vitamin B3 1.47mg 0.103mg 9%
Vitamin B6 0.159mg 0.056mg 8%
Potassium 356mg 134mg 7%
Vitamin B1 0.098mg 0.013mg 7%
Vitamin B5 0.521mg 0.19mg 7%
Magnesium 2mg 27mg 6%
Vitamin E 1mg 0.26mg 5%
Polyunsaturated fat 0.11g 0.661g 4%
Vitamin A 260µg 298µg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 4µg 2.5µg 1%
Fiber 0.3g 0g 1%
Choline 10.4mg 15.4mg 1%
Carbs 5.11g 1.12g 1%
Net carbs 4.81g 1.12g N/A
Sugar 0.49g 1.12g N/A
Tryptophan 0.043mg 0.327mg 0%
Threonine 0.232mg 0.888mg 0%
Isoleucine 0.259mg 1.145mg 0%
Leucine 0.501mg 2.26mg 0%
Lysine 0.222mg 2.139mg 0%
Methionine 0.145mg 0.569mg 0%
Phenylalanine 0.273mg 1.24mg 0%
Valine 0.402mg 1.482mg 0%
Histidine 0.14mg 0.829mg 0%
Omega-3 - EPA 0.08g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Muenster cheese
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
45%
Nori
33%
Muenster cheese
Minerals Daily Need Coverage Score
40%
Nori
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 19.052g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 27)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.