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Seaweed vs. American cheese — In-Depth Nutrition Comparison

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How are seaweed and American cheese different?

  • Seaweed is richer in vitamin K, folate, and iron, while American cheese is higher in calcium, phosphorus, vitamin B12, and selenium.
  • American cheese covers your daily need for saturated fat, 89% more than seaweed.
  • Seaweed contains 25 times more vitamin K than American cheese. Seaweed contains 66µg of vitamin K, while American cheese contains 2.6µg.
  • Seaweed is lower in sodium.

Seaweed, kelp, raw and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Seaweed vs American 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +365.4%
Contains more IronIron +352.4%
Contains more CopperCopper +182.6%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +387.8%
Contains more CalciumCalcium +522%
Contains more PotassiumPotassium +48.3%
Contains more ZincZinc +102.4%
Contains more PhosphorusPhosphorus +1426.2%
Contains more SeleniumSelenium +2785.7%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +518.4%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more Vitamin KVitamin K +2438.5%
Contains more FolateFolate +2150%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.8%
~equal in Vitamin E ~0.8mg

All nutrients comparison - raw data values

Nutrient Seaweed American cheese DV% diff.
Calcium 168mg 1045mg 88%
Phosphorus 42mg 641mg 86%
Saturated fat 0.247g 18.057g 81%
Vitamin B12 0µg 1.5µg 63%
Sodium 233mg 1671mg 63%
Vitamin K 66µg 2.6µg 53%
Fats 0.56g 31.79g 48%
Folate 180µg 8µg 43%
Selenium 0.7µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Protein 1.68g 18.13g 33%
Iron 2.85mg 0.63mg 28%
Vitamin A 6µg 250µg 27%
Magnesium 121mg 26mg 23%
Monounsaturated fat 0.098g 8.236g 20%
Calories 43kcal 371kcal 16%
Zinc 1.23mg 2.49mg 11%
Copper 0.13mg 0.046mg 9%
Polyunsaturated fat 0.047g 1.286g 8%
Manganese 0.2mg 0.041mg 7%
Vitamin B2 0.15mg 0.234mg 6%
Fiber 1.3g 0g 5%
Vitamin B5 0.642mg 0.403mg 5%
Choline 12.8mg 36.2mg 4%
Vitamin B6 0.002mg 0.054mg 4%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin C 3mg 0mg 3%
Vitamin B3 0.47mg 0.076mg 2%
Carbs 9.57g 3.7g 2%
Potassium 89mg 132mg 1%
Net carbs 8.27g 3.7g N/A
Sugar 0.6g 2.26g N/A
Vitamin E 0.87mg 0.8mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.048mg 0.232mg 0%
Threonine 0.055mg 0.772mg 0%
Isoleucine 0.076mg 0.938mg 0%
Leucine 0.083mg 1.716mg 0%
Lysine 0.082mg 1.516mg 0%
Methionine 0.025mg 0.475mg 0%
Phenylalanine 0.043mg 0.939mg 0%
Valine 0.072mg 1.187mg 0%
Histidine 0.024mg 0.546mg 0%
Omega-3 - EPA 0.004g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +158.6%
Contains more WaterWater +106%
Contains more ProteinProtein +979.2%
Contains more FatsFats +5576.8%
~equal in Other ~6.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +8304.1%
Contains more Poly. FatPolyunsaturated fat +2636.2%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.