Wakame vs. Cottage cheese — In-Depth Nutrition Comparison
Compare
Differences between wakame and cottage cheese
- Wakame has more manganese, folate, copper, iron, magnesium, and vitamin B3, while cottage cheese has more vitamin B12, selenium, and phosphorus.
- Wakame's daily need coverage for manganese is 61% higher.
- Cottage cheese contains 31 times less iron than wakame. Wakame contains 2.18mg of iron, while cottage cheese contains 0.07mg.
- The amount of sodium in cottage cheese is lower.
The food types used in this comparison are Seaweed, wakame, raw and Cheese, cottage, creamed, large or small curd.
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.
| Contains more MagnesiumMagnesium | +1237.5% |
| Contains more CalciumCalcium | +80.7% |
| Contains more IronIron | +3014.3% |
| Contains more CopperCopper | +879.3% |
| Contains more ManganeseManganese | +69900% |
| Contains more PotassiumPotassium | +108% |
| Contains more PhosphorusPhosphorus | +98.8% |
| Contains less SodiumSodium | -58.3% |
| Contains more SeleniumSelenium | +1285.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +41.1% |
| Contains more Vitamin B3Vitamin B3 | +1516.2% |
| Contains more Vitamin B5Vitamin B5 | +25.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1533.3% |
| Contains more Vitamin AVitamin A | +105.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +2200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +32.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.002mg | 61% |
| Folate | 196µg | 12µg | 46% |
| Copper | 0.284mg | 0.029mg | 28% |
| Iron | 2.18mg | 0.07mg | 26% |
| Magnesium | 107mg | 8mg | 24% |
| Sodium | 872mg | 364mg | 22% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Selenium | 0.7µg | 9.7µg | 16% |
| Protein | 3.03g | 11.12g | 16% |
| Phosphorus | 80mg | 159mg | 11% |
| Vitamin B3 | 1.6mg | 0.099mg | 9% |
| Calcium | 150mg | 83mg | 7% |
| Saturated fat | 0.13g | 1.718g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fats | 0.64g | 4.3g | 6% |
| Vitamin E | 1mg | 0.08mg | 6% |
| Vitamin B2 | 0.23mg | 0.163mg | 5% |
| Vitamin K | 5.3µg | 0µg | 4% |
| Vitamin B5 | 0.697mg | 0.557mg | 3% |
| Vitamin B1 | 0.06mg | 0.027mg | 3% |
| Vitamin B6 | 0.002mg | 0.046mg | 3% |
| Calories | 45kcal | 98kcal | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Monounsaturated fat | 0.058g | 0.778g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin A | 18µg | 37µg | 2% |
| Potassium | 50mg | 104mg | 2% |
| Carbs | 9.14g | 3.38g | 2% |
| Choline | 13.9mg | 18.4mg | 1% |
| Polyunsaturated fat | 0.218g | 0.123g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 8.64g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.65g | 2.67g | N/A |
| Zinc | 0.38mg | 0.4mg | 0% |
| Tryptophan | 0.035mg | 0.147mg | 0% |
| Threonine | 0.165mg | 0.5mg | 0% |
| Isoleucine | 0.087mg | 0.591mg | 0% |
| Leucine | 0.257mg | 1.116mg | 0% |
| Lysine | 0.112mg | 0.934mg | 0% |
| Methionine | 0.063mg | 0.269mg | 0% |
| Phenylalanine | 0.112mg | 0.577mg | 0% |
| Valine | 0.209mg | 0.748mg | 0% |
| Histidine | 0.015mg | 0.326mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +170.4% |
| Contains more OtherOther | +410.6% |
| Contains more ProteinProtein | +267% |
| Contains more FatsFats | +571.9% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -92.4% |
| Contains more Poly. FatPolyunsaturated fat | +77.2% |
| Contains more Mono. FatMonounsaturated fat | +1241.4% |
