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Seaweed vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between seaweed and cottage cheese?

  • Seaweed is higher in vitamin K, folate, iron, magnesium, copper, manganese, and calcium, yet cottage cheese is higher in vitamin B12, phosphorus, and selenium.
  • Seaweed's daily need coverage for vitamin K is 55% more.
  • Seaweed has 100 times more manganese than cottage cheese. While seaweed has 0.2mg of manganese, cottage cheese has only 0.002mg.

We used Seaweed, kelp, raw and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Seaweed vs Cottage cheese 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 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +102.4%
Contains more IronIron +3971.4%
Contains more CopperCopper +348.3%
Contains more ZincZinc +207.5%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +9900%
Contains more PotassiumPotassium +16.9%
Contains more PhosphorusPhosphorus +278.6%
Contains more SeleniumSelenium +1285.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +374.7%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +516.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.8%
~equal in Vitamin B2 ~0.163mg

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +183.1%
Contains more OtherOther +368.8%
Contains more ProteinProtein +561.9%
Contains more FatsFats +667.9%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +693.9%
Contains more Poly. FatPolyunsaturated fat +161.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Cottage 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Cottage cheese DV% diff.
Vitamin K 66µg 0µg 55%
Folate 180µg 12µg 42%
Iron 2.85mg 0.07mg 35%
Magnesium 121mg 8mg 27%
Protein 1.68g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 42mg 159mg 17%
Selenium 0.7µg 9.7µg 16%
Copper 0.13mg 0.029mg 11%
Calcium 168mg 83mg 9%
Manganese 0.2mg 0.002mg 9%
Zinc 1.23mg 0.4mg 8%
Saturated fat 0.247g 1.718g 7%
Cholesterol 0mg 17mg 6%
Fats 0.56g 4.3g 6%
Sodium 233mg 364mg 6%
Vitamin E 0.87mg 0.08mg 5%
Fiber 1.3g 0g 5%
Vitamin B6 0.002mg 0.046mg 3%
Calories 43kcal 98kcal 3%
Vitamin C 3mg 0mg 3%
Vitamin A 6µg 37µg 3%
Carbs 9.57g 3.38g 2%
Vitamin B1 0.05mg 0.027mg 2%
Monounsaturated fat 0.098g 0.778g 2%
Vitamin B3 0.47mg 0.099mg 2%
Vitamin B5 0.642mg 0.557mg 2%
Polyunsaturated fat 0.047g 0.123g 1%
Choline 12.8mg 18.4mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B2 0.15mg 0.163mg 1%
Net carbs 8.27g 3.38g N/A
Vitamin D 0IU 3IU 0%
Potassium 89mg 104mg 0%
Sugar 0.6g 2.67g N/A
Tryptophan 0.048mg 0.147mg 0%
Threonine 0.055mg 0.5mg 0%
Isoleucine 0.076mg 0.591mg 0%
Leucine 0.083mg 1.116mg 0%
Lysine 0.082mg 0.934mg 0%
Methionine 0.025mg 0.269mg 0%
Phenylalanine 0.043mg 0.577mg 0%
Valine 0.072mg 0.748mg 0%
Histidine 0.024mg 0.326mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Cottage 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
33%
Seaweed
14%
Cottage cheese
Minerals Daily Need Coverage Score
41%
Seaweed
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 131mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 1.471g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 10)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.