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Wakame vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between wakame and gouda cheese

  • Wakame has more manganese, folate, and copper, while gouda cheese has more phosphorus, vitamin B12, calcium, zinc, and selenium.
  • Gouda cheese's daily need coverage for saturated fat is 87% higher.
  • Gouda cheese contains 127 times less manganese than wakame. Wakame contains 1.4mg of manganese, while gouda cheese contains 0.011mg.
  • The amount of saturated fat in wakame is lower.

The food types used in this comparison are Seaweed, wakame, raw and Cheese, gouda.

Infographic

Wakame vs Gouda 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
4
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +269%
Contains more IronIron +808.3%
Contains more CopperCopper +688.9%
Contains more ManganeseManganese +12627.3%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +142%
Contains more ZincZinc +926.3%
Contains more PhosphorusPhosphorus +582.5%
Contains more SeleniumSelenium +1971.4%
~equal in Sodium ~819mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +2439.7%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin KVitamin K +130.4%
Contains more FolateFolate +833.3%
Contains more Vitamin AVitamin A +816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.8%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +311.7%
Contains more WaterWater +92.9%
Contains more OtherOther +82.7%
Contains more ProteinProtein +723.1%
Contains more FatsFats +4187.5%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +13256.9%
Contains more Poly. FatPolyunsaturated fat +201.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Gouda cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Gouda cheese DV% diff.
Saturated fat 0.13g 17.614g 79%
Phosphorus 80mg 546mg 67%
Vitamin B12 0µg 1.54µg 64%
Manganese 1.4mg 0.011mg 60%
Calcium 150mg 700mg 55%
Folate 196µg 21µg 44%
Protein 3.03g 24.94g 44%
Fats 0.64g 27.44g 41%
Cholesterol 0mg 114mg 38%
Zinc 0.38mg 3.9mg 32%
Copper 0.284mg 0.036mg 28%
Selenium 0.7µg 14.5µg 25%
Iron 2.18mg 0.24mg 24%
Monounsaturated fat 0.058g 7.747g 19%
Magnesium 107mg 29mg 19%
Vitamin A 18µg 165µg 16%
Calories 45kcal 356kcal 16%
Vitamin B3 1.6mg 0.063mg 10%
Vitamin B2 0.23mg 0.334mg 8%
Vitamin B5 0.697mg 0.34mg 7%
Vitamin B6 0.002mg 0.08mg 6%
Vitamin E 1mg 0.24mg 5%
Vitamin K 5.3µg 2.3µg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 3mg 0mg 3%
Polyunsaturated fat 0.218g 0.657g 3%
Vitamin B1 0.06mg 0.03mg 3%
Vitamin D 0µg 0.5µg 3%
Potassium 50mg 121mg 2%
Carbs 9.14g 2.22g 2%
Fiber 0.5g 0g 2%
Sodium 872mg 819mg 2%
Net carbs 8.64g 2.22g N/A
Sugar 0.65g 2.22g N/A
Choline 13.9mg 15.4mg 0%
Tryptophan 0.035mg 0.352mg 0%
Threonine 0.165mg 0.93mg 0%
Isoleucine 0.087mg 1.306mg 0%
Leucine 0.257mg 2.564mg 0%
Lysine 0.112mg 2.654mg 0%
Methionine 0.063mg 0.719mg 0%
Phenylalanine 0.112mg 1.431mg 0%
Valine 0.209mg 1.806mg 0%
Histidine 0.015mg 1.032mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Gouda 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
32%
Gouda cheese
Minerals Daily Need Coverage Score
65%
Wakame
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.57g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 17.484g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 53mg)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.