Seaweed vs. Romano cheese — In-Depth Nutrition Comparison
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Summary of differences between seaweed and romano cheese
- Seaweed has more vitamin K, folate, and iron; however, romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium.
- Romano cheese covers your daily need for phosphorus, 103% more than seaweed.
- Seaweed has 30 times more vitamin K than romano cheese. While seaweed has 66µg of vitamin K, romano cheese has only 2.2µg.
- Seaweed has less sodium.
These are the specific foods used in this comparison Seaweed, kelp, raw and Cheese, romano.
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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.
| Contains more MagnesiumMagnesium | +195.1% |
| Contains more IronIron | +270.1% |
| Contains more CopperCopper | +333.3% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +900% |
| Contains more CalciumCalcium | +533.3% |
| Contains more ZincZinc | +109.8% |
| Contains more PhosphorusPhosphorus | +1709.5% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +278.3% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B3Vitamin B3 | +510.4% |
| Contains more Vitamin B5Vitamin B5 | +51.4% |
| Contains more Vitamin KVitamin K | +2900% |
| Contains more FolateFolate | +2471.4% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +146.7% |
| Contains more Vitamin B6Vitamin B6 | +4150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +20.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +163.6% |
| Contains more WaterWater | +163.9% |
| Contains more ProteinProtein | +1792.9% |
| Contains more FatsFats | +4710.7% |
~equal in
Other
~6.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +7898% |
| Contains more Poly. FatPolyunsaturated fat | +1161.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 42mg | 760mg | 103% |
| Calcium | 168mg | 1064mg | 90% |
| Saturated fat | 0.247g | 17.115g | 77% |
| Protein | 1.68g | 31.8g | 60% |
| Vitamin K | 66µg | 2.2µg | 53% |
| Sodium | 233mg | 1433mg | 52% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Folate | 180µg | 7µg | 43% |
| Fats | 0.56g | 26.94g | 41% |
| Cholesterol | 0mg | 104mg | 35% |
| Iron | 2.85mg | 0.77mg | 26% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Monounsaturated fat | 0.098g | 7.838g | 19% |
| Magnesium | 121mg | 41mg | 19% |
| Vitamin B2 | 0.15mg | 0.37mg | 17% |
| Calories | 43kcal | 387kcal | 17% |
| Zinc | 1.23mg | 2.58mg | 12% |
| Copper | 0.13mg | 0.03mg | 11% |
| Vitamin A | 6µg | 96µg | 10% |
| Manganese | 0.2mg | 0.02mg | 8% |
| Vitamin B6 | 0.002mg | 0.085mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Vitamin E | 0.87mg | 0.23mg | 4% |
| Polyunsaturated fat | 0.047g | 0.593g | 4% |
| Vitamin B5 | 0.642mg | 0.424mg | 4% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Carbs | 9.57g | 3.63g | 2% |
| Vitamin B3 | 0.47mg | 0.077mg | 2% |
| Vitamin B1 | 0.05mg | 0.037mg | 1% |
| Net carbs | 8.27g | 3.63g | N/A |
| Potassium | 89mg | 86mg | 0% |
| Sugar | 0.6g | 0.73g | N/A |
| Choline | 12.8mg | 15.4mg | 0% |
| Tryptophan | 0.048mg | 0.429mg | 0% |
| Threonine | 0.055mg | 1.171mg | 0% |
| Isoleucine | 0.076mg | 1.685mg | 0% |
| Leucine | 0.083mg | 3.071mg | 0% |
| Lysine | 0.082mg | 2.941mg | 0% |
| Methionine | 0.025mg | 0.852mg | 0% |
| Phenylalanine | 0.043mg | 1.71mg | 0% |
| Valine | 0.072mg | 2.183mg | 0% |
| Histidine | 0.024mg | 1.231mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
41%
106%
Comparison summary
Which food is lower in Cholesterol?
Seaweed is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 16.868g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seaweed is cheaper (difference - $4.6)
Which food is richer in minerals?
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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.