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  6. Swiss cheese vs. Seaweed

Swiss cheese vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and seaweed

  • Swiss cheese has more vitamin B12, phosphorus, calcium, selenium, and zinc; however, seaweed is higher in vitamin K, folate, and iron.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than seaweed.

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

Infographic

Swiss cheese vs Seaweed 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
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%
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%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
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%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1504.8%
Contains more FatsFats +5433.9%
Contains more CarbsCarbs +564.6%
Contains more WaterWater +116.8%
Contains more OtherOther +121.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +8110.2%
Contains more Poly. FatPolyunsaturated fat +2753.2%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Swiss cheese Seaweed DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.247g 82%
Phosphorus 574mg 42mg 76%
Calcium 890mg 168mg 72%
Vitamin K 1.4µg 66µg 54%
Selenium 30µg 0.7µg 53%
Protein 26.96g 1.68g 51%
Fats 30.99g 0.56g 47%
Folate 10µg 180µg 43%
Iron 0.13mg 2.85mg 34%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 6µg 31%
Zinc 4.37mg 1.23mg 29%
Magnesium 33mg 121mg 21%
Monounsaturated fat 8.046g 0.098g 20%
Calories 393kcal 43kcal 18%
Vitamin B2 0.302mg 0.15mg 12%
Copper 0.047mg 0.13mg 9%
Polyunsaturated fat 1.341g 0.047g 9%
Manganese 0.026mg 0.2mg 8%
Vitamin B5 0.353mg 0.642mg 6%
Vitamin B6 0.071mg 0.002mg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0.011mg 0.05mg 3%
Vitamin B3 0.064mg 0.47mg 3%
Carbs 1.44g 9.57g 3%
Vitamin C 0mg 3mg 3%
Vitamin E 0.6mg 0.87mg 2%
Sodium 187mg 233mg 2%
Potassium 72mg 89mg 1%
Net carbs 1.44g 8.27g N/A
Sugar 0g 0.6g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 12.8mg 0%
Tryptophan 0.401mg 0.048mg 0%
Threonine 1.038mg 0.055mg 0%
Isoleucine 1.537mg 0.076mg 0%
Leucine 2.959mg 0.083mg 0%
Lysine 2.585mg 0.082mg 0%
Methionine 0.784mg 0.025mg 0%
Phenylalanine 1.662mg 0.043mg 0%
Valine 2.139mg 0.072mg 0%
Histidine 1.065mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Seaweed
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
48%
Swiss cheese
33%
Seaweed
Minerals Daily Need Coverage Score
87%
Swiss cheese
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 17.98g)
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 - $3.6)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.