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Wakame vs. Swiss cheese — In-Depth Nutrition Comparison

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How are wakame and Swiss cheese different?

  • Wakame is higher in manganese and folate; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Wakame contains 54 times more manganese than Swiss cheese. While wakame contains 1.4mg of manganese, Swiss cheese contains only 0.026mg.
  • Swiss cheese has less sodium.

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

Infographic

Wakame vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +224.2%
Contains more IronIron +1576.9%
Contains more CopperCopper +504.3%
Contains more ManganeseManganese +5284.6%
Contains more CalciumCalcium +493.3%
Contains more PotassiumPotassium +44%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +617.5%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +4185.7%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +278.6%
Contains more FolateFolate +1860%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin B6Vitamin B6 +3450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%
~equal in Vitamin D ~0µg

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +534.7%
Contains more WaterWater +112.6%
Contains more OtherOther +141.6%
Contains more ProteinProtein +789.8%
Contains more FatsFats +4742.2%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +13772.4%
Contains more Poly. FatPolyunsaturated fat +515.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.13g 18.227g 82%
Calcium 150mg 890mg 74%
Phosphorus 80mg 574mg 71%
Manganese 1.4mg 0.026mg 60%
Selenium 0.7µg 30µg 53%
Protein 3.03g 26.96g 48%
Fats 0.64g 30.99g 47%
Folate 196µg 10µg 47%
Zinc 0.38mg 4.37mg 36%
Cholesterol 0mg 93mg 31%
Vitamin A 18µg 288µg 30%
Sodium 872mg 187mg 30%
Iron 2.18mg 0.13mg 26%
Copper 0.284mg 0.047mg 26%
Monounsaturated fat 0.058g 8.046g 20%
Magnesium 107mg 33mg 18%
Calories 45kcal 393kcal 17%
Vitamin B3 1.6mg 0.064mg 10%
Vitamin B5 0.697mg 0.353mg 7%
Polyunsaturated fat 0.218g 1.341g 7%
Vitamin B2 0.23mg 0.302mg 6%
Vitamin B6 0.002mg 0.071mg 5%
Vitamin B1 0.06mg 0.011mg 4%
Vitamin E 1mg 0.6mg 3%
Vitamin K 5.3µg 1.4µg 3%
Carbs 9.14g 1.44g 3%
Vitamin C 3mg 0mg 3%
Fiber 0.5g 0g 2%
Potassium 50mg 72mg 1%
Net carbs 8.64g 1.44g N/A
Sugar 0.65g 0g N/A
Trans fat 0g 0.987g N/A
Choline 13.9mg 15.5mg 0%
Tryptophan 0.035mg 0.401mg 0%
Threonine 0.165mg 1.038mg 0%
Isoleucine 0.087mg 1.537mg 0%
Leucine 0.257mg 2.959mg 0%
Lysine 0.112mg 2.585mg 0%
Methionine 0.063mg 0.784mg 0%
Phenylalanine 0.112mg 1.662mg 0%
Valine 0.209mg 2.139mg 0%
Histidine 0.015mg 1.065mg 0%
Omega-3 - EPA 0.186g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Swiss 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
48%
Swiss cheese
Minerals Daily Need Coverage Score
65%
Wakame
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 18.097g)
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 - $3.6)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 685mg)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.