Wakame vs. Romano cheese — In-Depth Nutrition Comparison
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What are the differences between wakame and romano cheese?
- Wakame is higher in manganese, folate, and copper; however, romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium.
- Romano cheese's daily need coverage for phosphorus is 97% more.
- Romano cheese contains 70 times less manganese than wakame. Wakame contains 1.4mg of manganese, while romano cheese contains 0.02mg.
- Wakame has less sodium.
We used Seaweed, wakame, raw and Cheese, romano types in this article.
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.
| Contains more MagnesiumMagnesium | +161% |
| Contains more IronIron | +183.1% |
| Contains more CopperCopper | +846.7% |
| Contains less SodiumSodium | -39.1% |
| Contains more ManganeseManganese | +6900% |
| Contains more CalciumCalcium | +609.3% |
| Contains more PotassiumPotassium | +72% |
| Contains more ZincZinc | +578.9% |
| Contains more PhosphorusPhosphorus | +850% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +334.8% |
| Contains more Vitamin B1Vitamin B1 | +62.2% |
| Contains more Vitamin B3Vitamin B3 | +1977.9% |
| Contains more Vitamin B5Vitamin B5 | +64.4% |
| Contains more Vitamin KVitamin K | +140.9% |
| Contains more FolateFolate | +2700% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60.9% |
| Contains more Vitamin B6Vitamin B6 | +4150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 80mg | 760mg | 97% |
| Calcium | 150mg | 1064mg | 91% |
| Saturated fat | 0.13g | 17.115g | 77% |
| Manganese | 1.4mg | 0.02mg | 60% |
| Protein | 3.03g | 31.8g | 58% |
| Folate | 196µg | 7µg | 47% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Fats | 0.64g | 26.94g | 40% |
| Cholesterol | 0mg | 104mg | 35% |
| Copper | 0.284mg | 0.03mg | 28% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Sodium | 872mg | 1433mg | 24% |
| Zinc | 0.38mg | 2.58mg | 20% |
| Monounsaturated fat | 0.058g | 7.838g | 19% |
| Iron | 2.18mg | 0.77mg | 18% |
| Calories | 45kcal | 387kcal | 17% |
| Magnesium | 107mg | 41mg | 16% |
| Vitamin B2 | 0.23mg | 0.37mg | 11% |
| Vitamin B3 | 1.6mg | 0.077mg | 10% |
| Vitamin A | 18µg | 96µg | 9% |
| Vitamin B6 | 0.002mg | 0.085mg | 6% |
| Vitamin E | 1mg | 0.23mg | 5% |
| Vitamin B5 | 0.697mg | 0.424mg | 5% |
| Vitamin K | 5.3µg | 2.2µg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Polyunsaturated fat | 0.218g | 0.593g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Fiber | 0.5g | 0g | 2% |
| Carbs | 9.14g | 3.63g | 2% |
| Vitamin B1 | 0.06mg | 0.037mg | 2% |
| Potassium | 50mg | 86mg | 1% |
| Net carbs | 8.64g | 3.63g | N/A |
| Sugar | 0.65g | 0.73g | N/A |
| Choline | 13.9mg | 15.4mg | 0% |
| Tryptophan | 0.035mg | 0.429mg | 0% |
| Threonine | 0.165mg | 1.171mg | 0% |
| Isoleucine | 0.087mg | 1.685mg | 0% |
| Leucine | 0.257mg | 3.071mg | 0% |
| Lysine | 0.112mg | 2.941mg | 0% |
| Methionine | 0.063mg | 0.852mg | 0% |
| Phenylalanine | 0.112mg | 1.71mg | 0% |
| Valine | 0.209mg | 2.183mg | 0% |
| Histidine | 0.015mg | 1.231mg | 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:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +151.8% |
| Contains more WaterWater | +158.8% |
| Contains more ProteinProtein | +949.5% |
| Contains more FatsFats | +4109.4% |
~equal in
Other
~6.72g
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
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +13413.8% |
| Contains more Poly. FatPolyunsaturated fat | +172% |
