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  6. Wakame vs. Muenster cheese

Wakame vs. Muenster cheese — In-Depth Nutrition Comparison

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How are Wakame and Muenster cheese different?

  • Wakame is higher in Manganese, Folate, and Copper, however, Muenster cheese is richer in Vitamin B12, Calcium, Phosphorus, Vitamin A RAE, and Selenium.
  • Daily need coverage for Saturated Fat from Muenster cheese is 95% higher.
  • Wakame contains 175 times more Manganese than Muenster cheese. While Wakame contains 1.4mg of Manganese, Muenster cheese contains only 0.008mg.
  • Wakame has less Saturated Fat.

Seaweed, wakame, raw and Cheese, muenster are the varieties used in this article.

Infographic

Wakame vs Muenster 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
4
:
6
Muenster cheese
Muenster cheese
Contains more Iron +431.7%
Contains more Magnesium +296.3%
Contains more Copper +816.1%
Contains more Manganese +17400%
Contains more Calcium +378%
Contains more Phosphorus +485%
Contains more Potassium +168%
Contains less Sodium -28%
Contains more Zinc +639.5%
Contains more Selenium +1971.4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Muenster cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Contains more Iron +431.7%
Contains more Magnesium +296.3%
Contains more Copper +816.1%
Contains more Manganese +17400%
Contains more Calcium +378%
Contains more Phosphorus +485%
Contains more Potassium +168%
Contains less Sodium -28%
Contains more Zinc +639.5%
Contains more Selenium +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.
Wakame
Wakame
7
:
5
Muenster cheese
Muenster cheese
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.5%
Contains more Vitamin B3 +1453.4%
Contains more Vitamin B5 +266.8%
Contains more Folate +1533.3%
Contains more Vitamin K +112%
Contains more Vitamin A +181.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B6 +2700%
Contains more Vitamin B12 +∞%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Muenster cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.5%
Contains more Vitamin B3 +1453.4%
Contains more Vitamin B5 +266.8%
Contains more Folate +1533.3%
Contains more Vitamin K +112%
Contains more Vitamin A +181.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B6 +2700%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Muenster cheese
Muenster cheese
Contains more Carbs +716.1%
Contains more Water +91.5%
Contains more Other +96.7%
Contains more Protein +672.6%
Contains more Fats +4593.8%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Muenster cheese
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more Carbs +716.1%
Contains more Water +91.5%
Contains more Other +96.7%
Contains more Protein +672.6%
Contains more Fats +4593.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Muenster cheese
Muenster cheese
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +14919%
Contains more Polyunsaturated fat +203.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Muenster cheese
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +14919%
Contains more Polyunsaturated fat +203.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Muenster cheese
Lower in Sugar ok
Lower in Cholesterol 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 Muenster cheese Opinion
Net carbs 8.64g 1.12g Wakame
Protein 3.03g 23.41g Muenster cheese
Fats 0.64g 30.04g Muenster cheese
Carbs 9.14g 1.12g Wakame
Calories 45kcal 368kcal Muenster cheese
Sugar 0.65g 1.12g Wakame
Fiber 0.5g 0g Wakame
Calcium 150mg 717mg Muenster cheese
Iron 2.18mg 0.41mg Wakame
Magnesium 107mg 27mg Wakame
Phosphorus 80mg 468mg Muenster cheese
Potassium 50mg 134mg Muenster cheese
Sodium 872mg 628mg Muenster cheese
Zinc 0.38mg 2.81mg Muenster cheese
Copper 0.284mg 0.031mg Wakame
Manganese 1.4mg 0.008mg Wakame
Selenium 0.7µg 14.5µg Muenster cheese
Vitamin A 360IU 1012IU Muenster cheese
Vitamin A RAE 18µg 298µg Muenster cheese
Vitamin E 1mg 0.26mg Wakame
Vitamin D 0IU 22IU Muenster cheese
Vitamin D 0µg 0.6µg Muenster cheese
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.013mg Wakame
Vitamin B2 0.23mg 0.32mg Muenster cheese
Vitamin B3 1.6mg 0.103mg Wakame
Vitamin B5 0.697mg 0.19mg Wakame
Vitamin B6 0.002mg 0.056mg Muenster cheese
Folate 196µg 12µg Wakame
Vitamin B12 0µg 1.47µg Muenster cheese
Vitamin K 5.3µg 2.5µg Wakame
Tryptophan 0.035mg 0.327mg Muenster cheese
Threonine 0.165mg 0.888mg Muenster cheese
Isoleucine 0.087mg 1.145mg Muenster cheese
Leucine 0.257mg 2.26mg Muenster cheese
Lysine 0.112mg 2.139mg Muenster cheese
Methionine 0.063mg 0.569mg Muenster cheese
Phenylalanine 0.112mg 1.24mg Muenster cheese
Valine 0.209mg 1.482mg Muenster cheese
Histidine 0.015mg 0.829mg Muenster cheese
Cholesterol 0mg 96mg Wakame
Saturated Fat 0.13g 19.113g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 8.711g Muenster cheese
Polyunsaturated fat 0.218g 0.661g Muenster cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Muenster cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
32%
Muenster cheese
Minerals Daily Need Coverage Score
65%
Wakame
71%
Muenster cheese

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.47g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 18.983g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 244mg)
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.