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Seaweed vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between seaweed and cream cheese

  • Seaweed has more vitamin K, folate, iron, magnesium, and copper; however, cream cheese has more vitamin A, selenium, and phosphorus.
  • Cream cheese's daily need coverage for saturated fat is 100% more.
  • Seaweed has 31 times more vitamin K than cream cheese. Seaweed has 66µg of vitamin K, while cream cheese has 2.1µg.
  • Seaweed is lower in saturated fat.

The food varieties used in the comparison are Seaweed, kelp, raw and Cheese, cream.

Infographic

Seaweed vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +73.2%
Contains more IronIron +2490.9%
Contains more CopperCopper +622.2%
Contains more ZincZinc +146%
Contains less SodiumSodium -25.8%
Contains more ManganeseManganese +1718.2%
Contains more PotassiumPotassium +48.3%
Contains more PhosphorusPhosphorus +154.8%
Contains more SeleniumSelenium +1128.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +416.5%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin KVitamin K +3042.9%
Contains more FolateFolate +1900%
Contains more Vitamin AVitamin A +5033.3%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +112.5%
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Cream cheese DV% diff.
Saturated fat 0.247g 20.213g 91%
Vitamin K 66µg 2.1µg 53%
Fats 0.56g 34.44g 52%
Folate 180µg 9µg 43%
Vitamin A 6µg 308µg 34%
Iron 2.85mg 0.11mg 34%
Cholesterol 0mg 101mg 34%
Magnesium 121mg 9mg 27%
Monounsaturated fat 0.098g 8.907g 22%
Calories 43kcal 350kcal 15%
Selenium 0.7µg 8.6µg 14%
Copper 0.13mg 0.018mg 12%
Polyunsaturated fat 0.047g 1.483g 10%
Vitamin B12 0µg 0.22µg 9%
Protein 1.68g 6.15g 9%
Phosphorus 42mg 107mg 9%
Manganese 0.2mg 0.011mg 8%
Calcium 168mg 97mg 7%
Zinc 1.23mg 0.5mg 7%
Vitamin B2 0.15mg 0.23mg 6%
Fiber 1.3g 0g 5%
Sodium 233mg 314mg 4%
Vitamin B6 0.002mg 0.056mg 4%
Choline 12.8mg 27.2mg 3%
Vitamin B5 0.642mg 0.517mg 3%
Vitamin C 3mg 0mg 3%
Vitamin B3 0.47mg 0.091mg 2%
Vitamin B1 0.05mg 0.023mg 2%
Potassium 89mg 132mg 1%
Carbs 9.57g 5.52g 1%
Net carbs 8.27g 5.52g N/A
Sugar 0.6g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.87mg 0.86mg 0%
Tryptophan 0.048mg 0.069mg 0%
Threonine 0.055mg 0.233mg 0%
Isoleucine 0.076mg 0.324mg 0%
Leucine 0.083mg 0.657mg 0%
Lysine 0.082mg 0.567mg 0%
Methionine 0.025mg 0.191mg 0%
Phenylalanine 0.043mg 0.291mg 0%
Valine 0.072mg 0.395mg 0%
Histidine 0.024mg 0.175mg 0%
Omega-3 - EPA 0.004g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +73.4%
Contains more WaterWater +55%
Contains more OtherOther +420.5%
Contains more ProteinProtein +266.1%
Contains more FatsFats +6050%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +8988.8%
Contains more Poly. FatPolyunsaturated fat +3055.3%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.