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  6. Nori vs. Sauerkraut

Nori vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Nori and Sauerkraut

  • Nori is higher in Manganese, Vitamin B2, Folate, Vitamin A RAE, Vitamin C, Copper, Vitamin B5, and Vitamin B3, yet Sauerkraut is higher in Fiber.
  • Nori covers your daily Manganese needs 36% more than Sauerkraut.
  • Nori contains 260 times more Vitamin A RAE than Sauerkraut. While Nori contains 260µg of Vitamin A RAE, Sauerkraut contains only 1µg.
  • The amount of Sodium in Nori is lower.

Food varieties used in this article are Seaweed, laver, raw and Sauerkraut, canned, solids and liquids.

Infographic

Nori vs Sauerkraut 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.
Nori
Nori
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +133.3%
Contains more Iron +22.4%
Contains more Phosphorus +190%
Contains more Potassium +109.4%
Contains less Sodium -92.7%
Contains more Zinc +452.6%
Contains more Copper +175%
Contains more Manganese +554.3%
Contains more Selenium +16.7%
Contains more Magnesium +550%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +133.3%
Contains more Iron +22.4%
Contains more Phosphorus +190%
Contains more Potassium +109.4%
Contains less Sodium -92.7%
Contains more Zinc +452.6%
Contains more Copper +175%
Contains more Manganese +554.3%
Contains more Selenium +16.7%
Contains more Magnesium +550%

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.
Nori
Nori
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +28800%
Contains more Vitamin E +614.3%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B2 +1927.3%
Contains more Vitamin B3 +928%
Contains more Vitamin B5 +460.2%
Contains more Vitamin B6 +22.3%
Contains more Folate +508.3%
Contains more Vitamin K +225%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +28800%
Contains more Vitamin E +614.3%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B2 +1927.3%
Contains more Vitamin B3 +928%
Contains more Vitamin B5 +460.2%
Contains more Vitamin B6 +22.3%
Contains more Folate +508.3%
Contains more Vitamin K +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +538.5%
Contains more Fats +100%
Contains more Carbs +19.4%
Contains more Other +75.3%
Equal in Water - 92.52
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +538.5%
Contains more Fats +100%
Contains more Carbs +19.4%
Contains more Other +75.3%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +64.2%
Contains less Saturated Fat -44.3%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +64.2%
Contains less Saturated Fat -44.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Sauerkraut Opinion
Net carbs 4.81g 1.38g Nori
Protein 5.81g 0.91g Nori
Fats 0.28g 0.14g Nori
Carbs 5.11g 4.28g Nori
Calories 35kcal 19kcal Nori
Fructose 0.04g Sauerkraut
Sugar 0.49g 1.78g Nori
Fiber 0.3g 2.9g Sauerkraut
Calcium 70mg 30mg Nori
Iron 1.8mg 1.47mg Nori
Magnesium 2mg 13mg Sauerkraut
Phosphorus 58mg 20mg Nori
Potassium 356mg 170mg Nori
Sodium 48mg 661mg Nori
Zinc 1.05mg 0.19mg Nori
Copper 0.264mg 0.096mg Nori
Manganese 0.988mg 0.151mg Nori
Selenium 0.7µg 0.6µg Nori
Vitamin A 5202IU 18IU Nori
Vitamin A RAE 260µg 1µg Nori
Vitamin E 1mg 0.14mg Nori
Vitamin C 39mg 14.7mg Nori
Vitamin B1 0.098mg 0.021mg Nori
Vitamin B2 0.446mg 0.022mg Nori
Vitamin B3 1.47mg 0.143mg Nori
Vitamin B5 0.521mg 0.093mg Nori
Vitamin B6 0.159mg 0.13mg Nori
Folate 146µg 24µg Nori
Vitamin K 4µg 13µg Sauerkraut
Tryptophan 0.043mg 0.008mg Nori
Threonine 0.232mg 0.025mg Nori
Isoleucine 0.259mg 0.021mg Nori
Leucine 0.501mg 0.029mg Nori
Lysine 0.222mg 0.031mg Nori
Methionine 0.145mg 0.009mg Nori
Phenylalanine 0.273mg 0.023mg Nori
Valine 0.402mg 0.03mg Nori
Histidine 0.14mg 0.016mg Nori
Saturated Fat 0.061g 0.034g Sauerkraut
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.013g Nori
Polyunsaturated fat 0.11g 0.067g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sauerkraut
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
67%
Nori
13%
Sauerkraut
Minerals Daily Need Coverage Score
40%
Nori
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 613mg)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 32)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.