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  6. Swiss cheese vs. Wakame

Swiss cheese vs. Wakame — In-Depth Nutrition Comparison

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How are Swiss cheese and wakame different?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc; however, wakame is richer in manganese and folate.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.

Cheese, swiss and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Swiss cheese vs Wakame infographic
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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.
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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +493.3%
Contains more PotassiumPotassium +44%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +617.5%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +4185.7%
Contains more MagnesiumMagnesium +224.2%
Contains more IronIron +1576.9%
Contains more CopperCopper +504.3%
Contains more ManganeseManganese +5284.6%

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%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin B6Vitamin B6 +3450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +278.6%
Contains more FolateFolate +1860%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Wakame DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.13g 82%
Calcium 890mg 150mg 74%
Phosphorus 574mg 80mg 71%
Manganese 0.026mg 1.4mg 60%
Selenium 30µg 0.7µg 53%
Protein 26.96g 3.03g 48%
Fats 30.99g 0.64g 47%
Folate 10µg 196µg 47%
Zinc 4.37mg 0.38mg 36%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 18µg 30%
Sodium 187mg 872mg 30%
Iron 0.13mg 2.18mg 26%
Copper 0.047mg 0.284mg 26%
Monounsaturated fat 8.046g 0.058g 20%
Magnesium 33mg 107mg 18%
Calories 393kcal 45kcal 17%
Vitamin B3 0.064mg 1.6mg 10%
Vitamin B5 0.353mg 0.697mg 7%
Polyunsaturated fat 1.341g 0.218g 7%
Vitamin B2 0.302mg 0.23mg 6%
Vitamin B6 0.071mg 0.002mg 5%
Vitamin B1 0.011mg 0.06mg 4%
Vitamin E 0.6mg 1mg 3%
Vitamin K 1.4µg 5.3µg 3%
Carbs 1.44g 9.14g 3%
Vitamin C 0mg 3mg 3%
Fiber 0g 0.5g 2%
Potassium 72mg 50mg 1%
Net carbs 1.44g 8.64g N/A
Sugar 0g 0.65g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 13.9mg 0%
Tryptophan 0.401mg 0.035mg 0%
Threonine 1.038mg 0.165mg 0%
Isoleucine 1.537mg 0.087mg 0%
Leucine 2.959mg 0.257mg 0%
Lysine 2.585mg 0.112mg 0%
Methionine 0.784mg 0.063mg 0%
Phenylalanine 1.662mg 0.112mg 0%
Valine 2.139mg 0.209mg 0%
Histidine 1.065mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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

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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +789.8%
Contains more FatsFats +4742.2%
Contains more CarbsCarbs +534.7%
Contains more WaterWater +112.6%
Contains more OtherOther +141.6%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +13772.4%
Contains more Poly. FatPolyunsaturated fat +515.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.