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  6. Sauerkraut vs. Nori

Sauerkraut vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and nori

  • Sauerkraut is higher in fiber, yet nori is higher in vitamin A, manganese, vitamin B2, folate, vitamin C, copper, vitamin B5, and vitamin B3.
  • Nori covers your daily vitamin A needs 104% more than sauerkraut.
  • Sauerkraut contains 14 times more sodium than nori. While sauerkraut contains 661mg of sodium, nori contains only 48mg.

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

Infographic

Sauerkraut vs Nori 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Nori
Nori
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +109.4%
Contains more IronIron +22.4%
Contains more CopperCopper +175%
Contains more ZincZinc +452.6%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +554.3%
Contains more SeleniumSelenium +16.7%

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.
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Nori
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin KVitamin K +225%
Contains more Vitamin CVitamin C +165.3%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +1927.3%
Contains more Vitamin B3Vitamin B3 +928%
Contains more Vitamin B5Vitamin B5 +460.2%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more FolateFolate +508.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Nori DV% diff.
Manganese 0.151mg 0.988mg 36%
Vitamin B2 0.022mg 0.446mg 33%
Folate 24µg 146µg 31%
Vitamin A 1µg 260µg 29%
Vitamin C 14.7mg 39mg 27%
Sodium 661mg 48mg 27%
Copper 0.096mg 0.264mg 19%
Protein 0.91g 5.81g 10%
Fiber 2.9g 0.3g 10%
Vitamin B5 0.093mg 0.521mg 9%
Vitamin K 13µg 4µg 8%
Zinc 0.19mg 1.05mg 8%
Vitamin B3 0.143mg 1.47mg 8%
Vitamin E 0.14mg 1mg 6%
Vitamin B1 0.021mg 0.098mg 6%
Potassium 170mg 356mg 5%
Phosphorus 20mg 58mg 5%
Iron 1.47mg 1.8mg 4%
Calcium 30mg 70mg 4%
Magnesium 13mg 2mg 3%
Vitamin B6 0.13mg 0.159mg 2%
Calories 19kcal 35kcal 1%
Fats 0.14g 0.28g 0%
Carbs 4.28g 5.11g 0%
Net carbs 1.38g 4.81g N/A
Sugar 1.78g 0.49g N/A
Selenium 0.6µg 0.7µg 0%
Choline 10.4mg 10.4mg 0%
Saturated fat 0.034g 0.061g 0%
Monounsaturated fat 0.013g 0.025g 0%
Polyunsaturated fat 0.067g 0.11g 0%
Tryptophan 0.008mg 0.043mg 0%
Threonine 0.025mg 0.232mg 0%
Isoleucine 0.021mg 0.259mg 0%
Leucine 0.029mg 0.501mg 0%
Lysine 0.031mg 0.222mg 0%
Methionine 0.009mg 0.145mg 0%
Phenylalanine 0.023mg 0.273mg 0%
Valine 0.03mg 0.402mg 0%
Histidine 0.016mg 0.14mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +92.3%
Contains more Poly. FatPolyunsaturated fat +64.2%

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