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Wakame vs. American cheese — In-Depth Nutrition Comparison

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Important differences between wakame and American cheese

  • Wakame has more manganese, folate, and copper; however, American cheese has more calcium, phosphorus, vitamin B12, and selenium.
  • American cheese's daily need coverage for saturated fat is 90% more.
  • Wakame has 34 times more manganese than American cheese. Wakame has 1.4mg of manganese, while American cheese has 0.041mg.
  • Wakame is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Wakame vs American 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.
Wakame
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +311.5%
Contains more IronIron +246%
Contains more CopperCopper +517.4%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +3314.6%
Contains more CalciumCalcium +596.7%
Contains more PotassiumPotassium +164%
Contains more ZincZinc +555.3%
Contains more PhosphorusPhosphorus +701.3%
Contains more SeleniumSelenium +2785.7%

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +2005.3%
Contains more Vitamin B5Vitamin B5 +73%
Contains more Vitamin KVitamin K +103.8%
Contains more FolateFolate +2350%
Contains more Vitamin AVitamin A +1288.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +160.4%
~equal in Vitamin B2 ~0.234mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +147%
Contains more WaterWater +101.9%
Contains more ProteinProtein +498.3%
Contains more FatsFats +4867.2%
~equal in Other ~6.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +14100%
Contains more Poly. FatPolyunsaturated fat +489.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame American 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 Wakame American cheese DV% diff.
Calcium 150mg 1045mg 90%
Saturated fat 0.13g 18.057g 81%
Phosphorus 80mg 641mg 80%
Vitamin B12 0µg 1.5µg 63%
Manganese 1.4mg 0.041mg 59%
Fats 0.64g 31.79g 48%
Folate 196µg 8µg 47%
Sodium 872mg 1671mg 35%
Selenium 0.7µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Protein 3.03g 18.13g 30%
Copper 0.284mg 0.046mg 26%
Vitamin A 18µg 250µg 26%
Monounsaturated fat 0.058g 8.236g 20%
Iron 2.18mg 0.63mg 19%
Zinc 0.38mg 2.49mg 19%
Magnesium 107mg 26mg 19%
Calories 45kcal 371kcal 16%
Vitamin B3 1.6mg 0.076mg 10%
Polyunsaturated fat 0.218g 1.286g 7%
Vitamin B5 0.697mg 0.403mg 6%
Choline 13.9mg 36.2mg 4%
Vitamin B6 0.002mg 0.054mg 4%
Vitamin B1 0.06mg 0.015mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Vitamin K 5.3µg 2.6µg 2%
Potassium 50mg 132mg 2%
Carbs 9.14g 3.7g 2%
Vitamin E 1mg 0.8mg 1%
Net carbs 8.64g 3.7g N/A
Sugar 0.65g 2.26g N/A
Vitamin B2 0.23mg 0.234mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.035mg 0.232mg 0%
Threonine 0.165mg 0.772mg 0%
Isoleucine 0.087mg 0.938mg 0%
Leucine 0.257mg 1.716mg 0%
Lysine 0.112mg 1.516mg 0%
Methionine 0.063mg 0.475mg 0%
Phenylalanine 0.112mg 0.939mg 0%
Valine 0.209mg 1.187mg 0%
Histidine 0.015mg 0.546mg 0%
Omega-3 - EPA 0.186g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame American 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
26%
Wakame
33%
American cheese
Minerals Daily Need Coverage Score
65%
Wakame
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 799mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 17.927g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.