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  6. Seaweed vs. Goat cheese

Seaweed vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between seaweed and goat cheese

  • Seaweed has more vitamin K, folate, magnesium, and iron; however, goat cheese has more copper, phosphorus, vitamin B2, and vitamin A.
  • Goat cheese's daily need coverage for saturated fat is 102% more.
  • Seaweed has 90 times more folate than goat cheese. Seaweed has 180µg of folate, while goat cheese has 2µg.
  • Seaweed is lower in saturated fat.

The food varieties used in the comparison are Seaweed, kelp, raw and Cheese, goat, semisoft type.

Infographic

Seaweed vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +317.2%
Contains more IronIron +75.9%
Contains more ZincZinc +86.4%
Contains less SodiumSodium -43.9%
Contains more ManganeseManganese +115.1%
Contains more CalciumCalcium +77.4%
Contains more PotassiumPotassium +77.5%
Contains more CopperCopper +333.8%
Contains more PhosphorusPhosphorus +792.9%
Contains more SeleniumSelenium +442.9%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B5Vitamin B5 +237.9%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +8900%
Contains more Vitamin AVitamin A +6683.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +350.7%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B6Vitamin B6 +2900%
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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +7875%
Contains more WaterWater +79.2%
Contains more OtherOther +124.8%
Contains more ProteinProtein +1184.5%
Contains more FatsFats +5228.6%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +6846.9%
Contains more Poly. FatPolyunsaturated fat +1408.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Goat cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Goat cheese DV% diff.
Saturated fat 0.247g 20.639g 93%
Vitamin K 66µg 2.5µg 53%
Copper 0.13mg 0.564mg 48%
Phosphorus 42mg 375mg 48%
Fats 0.56g 29.84g 45%
Folate 180µg 2µg 45%
Vitamin A 6µg 407µg 45%
Protein 1.68g 21.58g 40%
Vitamin B2 0.15mg 0.676mg 40%
Cholesterol 0mg 79mg 26%
Magnesium 121mg 29mg 22%
Monounsaturated fat 0.098g 6.808g 17%
Calories 43kcal 364kcal 16%
Iron 2.85mg 1.62mg 15%
Calcium 168mg 298mg 13%
Vitamin B5 0.642mg 0.19mg 9%
Vitamin B12 0µg 0.22µg 9%
Sodium 233mg 415mg 8%
Selenium 0.7µg 3.8µg 6%
Manganese 0.2mg 0.093mg 5%
Zinc 1.23mg 0.66mg 5%
Fiber 1.3g 0g 5%
Vitamin E 0.87mg 0.26mg 4%
Vitamin B3 0.47mg 1.148mg 4%
Polyunsaturated fat 0.047g 0.709g 4%
Vitamin B6 0.002mg 0.06mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Carbs 9.57g 0.12g 3%
Vitamin C 3mg 0mg 3%
Vitamin B1 0.05mg 0.072mg 2%
Potassium 89mg 158mg 2%
Net carbs 8.27g 0.12g N/A
Sugar 0.6g 0.12g N/A
Choline 12.8mg 15.4mg 0%
Tryptophan 0.048mg 0.227mg 0%
Threonine 0.055mg 0.805mg 0%
Isoleucine 0.076mg 0.893mg 0%
Leucine 0.083mg 1.861mg 0%
Lysine 0.082mg 1.549mg 0%
Methionine 0.025mg 0.575mg 0%
Phenylalanine 0.043mg 0.859mg 0%
Valine 0.072mg 1.485mg 0%
Histidine 0.024mg 0.589mg 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 Goat 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
32%
Goat cheese
Minerals Daily Need Coverage Score
41%
Seaweed
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 20.392g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.48g)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.