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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, 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 than Sauerkraut. While Nori contains 260µg of Vitamin A, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +22.4%
Contains more Calcium +133.3%
Contains more Potassium +109.4%
Contains more Copper +175%
Contains more Zinc +452.6%
Contains more Phosphorus +190%
Contains less Sodium -92.7%
Contains more Magnesium +550%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 22% 32% 2% 88% 29% 25% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Iron +22.4%
Contains more Calcium +133.3%
Contains more Potassium +109.4%
Contains more Copper +175%
Contains more Zinc +452.6%
Contains more Phosphorus +190%
Contains less Sodium -92.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nori
9
:
Contains more Vitamin C +165.3%
Contains more Vitamin A +28800%
Contains more Vitamin E +614.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 130% 313% 20% 0% 25% 103% 28% 32% 37% 0% 10% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +165.3%
Contains more Vitamin A +28800%
Contains more Vitamin E +614.3%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
67
Nori
13
Sauerkraut
Mineral Summary Score
34
Nori
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nori
5%
Sauerkraut
Carbohydrates
5%
Nori
4%
Sauerkraut
Fats
1%
Nori
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Nori Sauerkraut Opinion
Calories 35 19 Nori
Protein 5.81 0.91 Nori
Fats 0.28 0.14 Nori
Vitamin C 39 14.7 Nori
Net carbs 4.809999942779541 1.3799999952316284 Nori
Carbs 5.11 4.28 Nori
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 1.47 Nori
Calcium 70 30 Nori
Potassium 356 170 Nori
Magnesium 2 13 Sauerkraut
Sugar 0.49 1.78 Nori
Fiber 0.3 2.9 Sauerkraut
Copper 0.264 0.096 Nori
Zinc 1.05 0.19 Nori
Starch
Phosphorus 58 20 Nori
Sodium 48 661 Nori
Vitamin A 5202 18 Nori
Vitamin E 1 0.14 Nori
Vitamin D 0 0
Vitamin B1 0.098 0.021 Nori
Vitamin B2 0.446 0.022 Nori
Vitamin B3 1.47 0.143 Nori
Vitamin B5 0.521 0.093 Nori
Vitamin B6 0.159 0.13 Nori
Vitamin B12 0 0
Vitamin K 4 13 Sauerkraut
Folate 146 24 Nori
Trans Fat 0 0
Saturated Fat 0.061 0.034 Sauerkraut
Monounsaturated Fat 0.025 0.013 Nori
Polyunsaturated fat 0.11 0.067 Nori
Tryptophan 0.043 0.008 Nori
Threonine 0.232 0.025 Nori
Isoleucine 0.259 0.021 Nori
Leucine 0.501 0.029 Nori
Lysine 0.222 0.031 Nori
Methionine 0.145 0.009 Nori
Phenylalanine 0.273 0.023 Nori
Valine 0.402 0.03 Nori
Histidine 0.14 0.016 Nori
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.