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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, copper, and iron; however, muenster cheese is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Daily need coverage for saturated fat for 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
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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +431.7%
Contains more CopperCopper +816.1%
Contains more ManganeseManganese +17400%
Contains more CalciumCalcium +378%
Contains more PotassiumPotassium +168%
Contains more ZincZinc +639.5%
Contains more PhosphorusPhosphorus +485%
Contains less SodiumSodium -28%
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.
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +361.5%
Contains more Vitamin B3Vitamin B3 +1453.4%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +1533.3%
Contains more Vitamin AVitamin A +1555.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B6Vitamin B6 +2700%
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
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 CarbsCarbs +716.1%
Contains more WaterWater +91.5%
Contains more OtherOther +96.7%
Contains more ProteinProtein +672.6%
Contains more FatsFats +4593.8%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +14919%
Contains more Poly. FatPolyunsaturated 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 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 Muenster cheese DV% diff.
Saturated fat 0.13g 19.113g 86%
Vitamin B12 0µg 1.47µg 61%
Manganese 1.4mg 0.008mg 61%
Calcium 150mg 717mg 57%
Phosphorus 80mg 468mg 55%
Folate 196µg 12µg 46%
Fats 0.64g 30.04g 45%
Protein 3.03g 23.41g 41%
Cholesterol 0mg 96mg 32%
Vitamin A 18µg 298µg 31%
Copper 0.284mg 0.031mg 28%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.058g 8.711g 22%
Iron 2.18mg 0.41mg 22%
Zinc 0.38mg 2.81mg 22%
Magnesium 107mg 27mg 19%
Calories 45kcal 368kcal 16%
Sodium 872mg 628mg 11%
Vitamin B5 0.697mg 0.19mg 10%
Vitamin B3 1.6mg 0.103mg 9%
Vitamin B2 0.23mg 0.32mg 7%
Vitamin E 1mg 0.26mg 5%
Vitamin B1 0.06mg 0.013mg 4%
Vitamin B6 0.002mg 0.056mg 4%
Vitamin D 0µg 0.6µg 3%
Polyunsaturated fat 0.218g 0.661g 3%
Vitamin D 0IU 22IU 3%
Carbs 9.14g 1.12g 3%
Vitamin C 3mg 0mg 3%
Potassium 50mg 134mg 2%
Vitamin K 5.3µg 2.5µg 2%
Fiber 0.5g 0g 2%
Net carbs 8.64g 1.12g N/A
Sugar 0.65g 1.12g N/A
Choline 13.9mg 15.4mg 0%
Tryptophan 0.035mg 0.327mg 0%
Threonine 0.165mg 0.888mg 0%
Isoleucine 0.087mg 1.145mg 0%
Leucine 0.257mg 2.26mg 0%
Lysine 0.112mg 2.139mg 0%
Methionine 0.063mg 0.569mg 0%
Phenylalanine 0.112mg 1.24mg 0%
Valine 0.209mg 1.482mg 0%
Histidine 0.015mg 0.829mg 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 Muenster 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
33%
Muenster cheese
Minerals Daily Need Coverage Score
65%
Wakame
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.47g)
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.