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  6. Wakame vs. Cream cheese

Wakame vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between wakame and cream cheese?

  • Wakame is richer in manganese, folate, copper, iron, and magnesium, while cream cheese is higher in vitamin A and selenium.
  • Cream cheese's daily need coverage for saturated fat is 100% higher.
  • Cream cheese has 127 times less manganese than wakame. Wakame has 1.4mg of manganese, while cream cheese has 0.011mg.
  • Cream cheese is lower in sodium.

We used Seaweed, wakame, raw and Cheese, cream types in this comparison.

Infographic

Wakame vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +54.6%
Contains more IronIron +1881.8%
Contains more CopperCopper +1477.8%
Contains more ManganeseManganese +12627.3%
Contains more PotassiumPotassium +164%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -64%
Contains more SeleniumSelenium +1128.6%

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.
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%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16.3%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B3Vitamin B3 +1658.2%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin KVitamin K +152.4%
Contains more FolateFolate +2077.8%
Contains more Vitamin AVitamin A +1611.1%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Wakame Cream cheese DV% diff.
Saturated fat 0.13g 20.213g 91%
Manganese 1.4mg 0.011mg 60%
Fats 0.64g 34.44g 52%
Folate 196µg 9µg 47%
Cholesterol 0mg 101mg 34%
Vitamin A 18µg 308µg 32%
Copper 0.284mg 0.018mg 30%
Iron 2.18mg 0.11mg 26%
Sodium 872mg 314mg 24%
Magnesium 107mg 9mg 23%
Monounsaturated fat 0.058g 8.907g 22%
Calories 45kcal 350kcal 15%
Selenium 0.7µg 8.6µg 14%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 1.6mg 0.091mg 9%
Polyunsaturated fat 0.218g 1.483g 8%
Protein 3.03g 6.15g 6%
Calcium 150mg 97mg 5%
Vitamin B6 0.002mg 0.056mg 4%
Vitamin B5 0.697mg 0.517mg 4%
Phosphorus 80mg 107mg 4%
Vitamin B1 0.06mg 0.023mg 3%
Vitamin K 5.3µg 2.1µg 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Potassium 50mg 132mg 2%
Choline 13.9mg 27.2mg 2%
Vitamin E 1mg 0.86mg 1%
Zinc 0.38mg 0.5mg 1%
Carbs 9.14g 5.52g 1%
Net carbs 8.64g 5.52g N/A
Sugar 0.65g 3.76g N/A
Starch 0.35g 0%
Vitamin B2 0.23mg 0.23mg 0%
Tryptophan 0.035mg 0.069mg 0%
Threonine 0.165mg 0.233mg 0%
Isoleucine 0.087mg 0.324mg 0%
Leucine 0.257mg 0.657mg 0%
Lysine 0.112mg 0.567mg 0%
Methionine 0.063mg 0.191mg 0%
Phenylalanine 0.112mg 0.291mg 0%
Valine 0.209mg 0.395mg 0%
Histidine 0.015mg 0.175mg 0%
Omega-3 - EPA 0.186g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +65.6%
Contains more WaterWater +52%
Contains more OtherOther +466.9%
Contains more ProteinProtein +103%
Contains more FatsFats +5281.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +15256.9%
Contains more Poly. FatPolyunsaturated fat +580.3%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.