Wakame vs. Monterey Jack — In-Depth Nutrition Comparison
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The main differences between wakame and monterey Jack
- Wakame is richer in manganese, folate, and copper, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
- Daily need coverage for saturated fat for monterey Jack is 95% higher.
- Wakame contains 127 times more manganese than monterey Jack. Wakame contains 1.4mg of manganese, while monterey Jack contains 0.011mg.
- Wakame contains less saturated fat.
Food types used in this article are Seaweed, wakame, raw and Cheese, monterey.
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 | +296.3% |
| Contains more IronIron | +202.8% |
| Contains more CopperCopper | +787.5% |
| Contains more ManganeseManganese | +12627.3% |
| Contains more CalciumCalcium | +397.3% |
| Contains more PotassiumPotassium | +62% |
| Contains more ZincZinc | +689.5% |
| Contains more PhosphorusPhosphorus | +455% |
| Contains less SodiumSodium | -31.2% |
| 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 | +284.6% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +1620.4% |
| Contains more Vitamin B5Vitamin B5 | +231.9% |
| Contains more Vitamin KVitamin K | +112% |
| Contains more FolateFolate | +988.9% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.6% |
| Contains more Vitamin B6Vitamin B6 | +3850% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.13g | 19.066g | 86% |
| Calcium | 150mg | 746mg | 60% |
| Manganese | 1.4mg | 0.011mg | 60% |
| Phosphorus | 80mg | 444mg | 52% |
| Fats | 0.64g | 30.28g | 46% |
| Folate | 196µg | 18µg | 45% |
| Protein | 3.03g | 24.48g | 43% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Copper | 0.284mg | 0.032mg | 28% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Zinc | 0.38mg | 3mg | 24% |
| Monounsaturated fat | 0.058g | 8.751g | 22% |
| Vitamin A | 18µg | 198µg | 20% |
| Magnesium | 107mg | 27mg | 19% |
| Iron | 2.18mg | 0.72mg | 18% |
| Calories | 45kcal | 373kcal | 16% |
| Sodium | 872mg | 600mg | 12% |
| Vitamin B2 | 0.23mg | 0.39mg | 12% |
| Vitamin B5 | 0.697mg | 0.21mg | 10% |
| Vitamin B3 | 1.6mg | 0.093mg | 9% |
| Vitamin B6 | 0.002mg | 0.079mg | 6% |
| Polyunsaturated fat | 0.218g | 0.899g | 5% |
| Vitamin E | 1mg | 0.26mg | 5% |
| Vitamin B1 | 0.06mg | 0.015mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Carbs | 9.14g | 0.68g | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin K | 5.3µg | 2.5µg | 2% |
| Fiber | 0.5g | 0g | 2% |
| Potassium | 50mg | 81mg | 1% |
| Net carbs | 8.64g | 0.68g | N/A |
| Sugar | 0.65g | 0.5g | N/A |
| Choline | 13.9mg | 15.4mg | 0% |
| Tryptophan | 0.035mg | 0.315mg | 0% |
| Threonine | 0.165mg | 0.871mg | 0% |
| Isoleucine | 0.087mg | 1.519mg | 0% |
| Leucine | 0.257mg | 2.344mg | 0% |
| Lysine | 0.112mg | 2.037mg | 0% |
| Methionine | 0.063mg | 0.641mg | 0% |
| Phenylalanine | 0.112mg | 1.289mg | 0% |
| Valine | 0.209mg | 1.635mg | 0% |
| Histidine | 0.015mg | 0.859mg | 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:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +1244.1% |
| Contains more WaterWater | +95% |
| Contains more OtherOther | +102.8% |
| Contains more ProteinProtein | +707.9% |
| Contains more FatsFats | +4631.3% |
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
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +14987.9% |
| Contains more Poly. FatPolyunsaturated fat | +312.4% |
