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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.

Infographic

Seaweed vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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%
~equal in Potassium ~86mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
32% 27% 4% 31% 7%
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
67% 31% 2%
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.
Seaweed Romano 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 Romano cheese 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?

ok
ok
is better in case of low diet
Seaweed Romano 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
26%
Romano cheese
Minerals Daily Need Coverage Score
41%
Seaweed
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 16.868g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.