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Seaweed vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between seaweed and Swiss cheese

  • Seaweed has more vitamin K, folate, and iron; however, Swiss cheese is higher in vitamin B12, phosphorus, calcium, selenium, and zinc.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than seaweed.
  • Swiss cheese contains 47 times less vitamin K than seaweed. Seaweed contains 66µg of vitamin K, while Swiss cheese contains 1.4µg.
  • Seaweed has less saturated fat.

Food varieties used in this article are Seaweed, kelp, raw and Cheese, swiss.

Infographic

Seaweed vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +2092.3%
Contains more CopperCopper +176.6%
Contains more ManganeseManganese +669.2%
Contains more CalciumCalcium +429.8%
Contains more ZincZinc +255.3%
Contains more PhosphorusPhosphorus +1266.7%
Contains less SodiumSodium -19.7%
Contains more SeleniumSelenium +4185.7%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +634.4%
Contains more Vitamin B5Vitamin B5 +81.9%
Contains more Vitamin KVitamin K +4614.3%
Contains more FolateFolate +1700%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B6Vitamin B6 +3450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.247g 18.227g 82%
Phosphorus 42mg 574mg 76%
Calcium 168mg 890mg 72%
Vitamin K 66µg 1.4µg 54%
Selenium 0.7µg 30µg 53%
Protein 1.68g 26.96g 51%
Fats 0.56g 30.99g 47%
Folate 180µg 10µg 43%
Iron 2.85mg 0.13mg 34%
Cholesterol 0mg 93mg 31%
Vitamin A 6µg 288µg 31%
Zinc 1.23mg 4.37mg 29%
Magnesium 121mg 33mg 21%
Monounsaturated fat 0.098g 8.046g 20%
Calories 43kcal 393kcal 18%
Vitamin B2 0.15mg 0.302mg 12%
Copper 0.13mg 0.047mg 9%
Polyunsaturated fat 0.047g 1.341g 9%
Manganese 0.2mg 0.026mg 8%
Vitamin B5 0.642mg 0.353mg 6%
Vitamin B6 0.002mg 0.071mg 5%
Fiber 1.3g 0g 5%
Vitamin B1 0.05mg 0.011mg 3%
Vitamin B3 0.47mg 0.064mg 3%
Carbs 9.57g 1.44g 3%
Vitamin C 3mg 0mg 3%
Vitamin E 0.87mg 0.6mg 2%
Sodium 233mg 187mg 2%
Potassium 89mg 72mg 1%
Net carbs 8.27g 1.44g N/A
Sugar 0.6g 0g N/A
Trans fat 0g 0.987g N/A
Choline 12.8mg 15.5mg 0%
Tryptophan 0.048mg 0.401mg 0%
Threonine 0.055mg 1.038mg 0%
Isoleucine 0.076mg 1.537mg 0%
Leucine 0.083mg 2.959mg 0%
Lysine 0.082mg 2.585mg 0%
Methionine 0.025mg 0.784mg 0%
Phenylalanine 0.043mg 1.662mg 0%
Valine 0.072mg 2.139mg 0%
Histidine 0.024mg 1.065mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +564.6%
Contains more WaterWater +116.8%
Contains more OtherOther +121.8%
Contains more ProteinProtein +1504.8%
Contains more FatsFats +5433.9%

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 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +8110.2%
Contains more Poly. FatPolyunsaturated fat +2753.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.