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  6. Wakame vs. Blue cheese

Wakame vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between wakame and blue cheese

  • Wakame has more manganese, folate, copper, and iron; however, blue cheese is higher in vitamin B12, phosphorus, calcium, and selenium.
  • Blue cheese covers your daily need for saturated fat, 93% more than wakame.
  • Wakame has 156 times more manganese than blue cheese. While wakame has 1.4mg of manganese, blue cheese has only 0.009mg.
  • Wakame has less saturated fat.

These are the specific foods used in this comparison Seaweed, wakame, raw and Cheese, blue.

Infographic

Wakame vs Blue 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
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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +365.2%
Contains more IronIron +603.2%
Contains more CopperCopper +610%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +15455.6%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +412%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +383.8%
Contains more SeleniumSelenium +1971.4%

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
Wakame
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 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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin KVitamin K +120.8%
Contains more FolateFolate +444.4%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.1%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B6Vitamin B6 +8200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.8%

All nutrients comparison - raw data values

Nutrient Wakame Blue cheese DV% diff.
Saturated fat 0.13g 18.669g 84%
Manganese 1.4mg 0.009mg 60%
Vitamin B12 0µg 1.22µg 51%
Phosphorus 80mg 387mg 44%
Fats 0.64g 28.74g 43%
Folate 196µg 36µg 40%
Calcium 150mg 528mg 38%
Protein 3.03g 21.4g 37%
Copper 0.284mg 0.04mg 27%
Selenium 0.7µg 14.5µg 25%
Cholesterol 0mg 75mg 25%
Iron 2.18mg 0.31mg 23%
Vitamin B5 0.697mg 1.729mg 21%
Zinc 0.38mg 2.66mg 21%
Vitamin A 18µg 198µg 20%
Magnesium 107mg 23mg 20%
Monounsaturated fat 0.058g 7.778g 19%
Calories 45kcal 353kcal 15%
Vitamin B6 0.002mg 0.166mg 13%
Vitamin B2 0.23mg 0.382mg 12%
Sodium 872mg 1146mg 12%
Potassium 50mg 256mg 6%
Vitamin E 1mg 0.25mg 5%
Polyunsaturated fat 0.218g 0.8g 4%
Vitamin B3 1.6mg 1.016mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.06mg 0.029mg 3%
Vitamin D 0IU 21IU 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Vitamin K 5.3µg 2.4µg 2%
Carbs 9.14g 2.34g 2%
Net carbs 8.64g 2.34g N/A
Sugar 0.65g 0.5g N/A
Choline 13.9mg 15.4mg 0%
Tryptophan 0.035mg 0.312mg 0%
Threonine 0.165mg 0.785mg 0%
Isoleucine 0.087mg 1.124mg 0%
Leucine 0.257mg 1.919mg 0%
Lysine 0.112mg 1.852mg 0%
Methionine 0.063mg 0.584mg 0%
Phenylalanine 0.112mg 1.087mg 0%
Valine 0.209mg 1.556mg 0%
Histidine 0.015mg 0.758mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +290.6%
Contains more WaterWater +88.6%
Contains more OtherOther +40.9%
Contains more ProteinProtein +606.3%
Contains more FatsFats +4390.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +13310.3%
Contains more Poly. FatPolyunsaturated fat +267%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.