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  6. Sauerkraut vs. Spirulina

Sauerkraut vs. Spirulina — In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Spirulina

  • Sauerkraut is higher in Vitamin C, Fiber, Vitamin K, and Vitamin B6, yet Spirulina is higher in Copper, Vitamin B2, Vitamin B1, Iron, and Vitamin B3.
  • Spirulina covers your daily Copper needs 56% more than Sauerkraut.
  • Sauerkraut contains 16 times more Vitamin C than Spirulina. While Sauerkraut contains 14.7mg of Vitamin C, Spirulina contains only 0.9mg.
  • The amount of Sodium in Spirulina is lower.

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

Infographic

Sauerkraut vs Spirulina 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.
Sauerkraut
Sauerkraut
3
:
7
Spirulina
Spirulina
Contains more Calcium +150%
Contains more Phosphorus +81.8%
Contains more Potassium +33.9%
Contains more Iron +89.8%
Contains more Magnesium +46.2%
Contains less Sodium -85.2%
Contains more Copper +521.9%
Contains more Manganese +23.2%
Contains more Selenium +16.7%
Equal in Zinc - 0.2
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +150%
Contains more Phosphorus +81.8%
Contains more Potassium +33.9%
Contains more Iron +89.8%
Contains more Magnesium +46.2%
Contains less Sodium -85.2%
Contains more Copper +521.9%
Contains more Manganese +23.2%
Contains more Selenium +16.7%
Equal in Zinc - 0.2

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.
Sauerkraut
Sauerkraut
4
:
6
Spirulina
Spirulina
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +282.4%
Contains more Folate +166.7%
Contains more Vitamin K +420%
Contains more Vitamin A +211.1%
Contains more Vitamin E +250%
Contains more Vitamin B1 +957.1%
Contains more Vitamin B2 +1454.5%
Contains more Vitamin B3 +736.4%
Contains more Vitamin B5 +249.5%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +282.4%
Contains more Folate +166.7%
Contains more Vitamin K +420%
Contains more Vitamin A +211.1%
Contains more Vitamin E +250%
Contains more Vitamin B1 +957.1%
Contains more Vitamin B2 +1454.5%
Contains more Vitamin B3 +736.4%
Contains more Vitamin B5 +249.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Spirulina
Spirulina
Contains more Carbs +76.9%
Contains more Other +258.3%
Contains more Protein +550.5%
Contains more Fats +178.6%
Equal in Water - 90.67
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +76.9%
Contains more Other +258.3%
Contains more Protein +550.5%
Contains more Fats +178.6%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +58.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +58.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Spirulina Opinion
Net carbs 1.38g 2.02g Spirulina
Protein 0.91g 5.92g Spirulina
Fats 0.14g 0.39g Spirulina
Carbs 4.28g 2.42g Sauerkraut
Calories 19kcal 26kcal Spirulina
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.3g Spirulina
Fiber 2.9g 0.4g Sauerkraut
Calcium 30mg 12mg Sauerkraut
Iron 1.47mg 2.79mg Spirulina
Magnesium 13mg 19mg Spirulina
Phosphorus 20mg 11mg Sauerkraut
Potassium 170mg 127mg Sauerkraut
Sodium 661mg 98mg Spirulina
Zinc 0.19mg 0.2mg Spirulina
Copper 0.096mg 0.597mg Spirulina
Manganese 0.151mg 0.186mg Spirulina
Selenium 0.6µg 0.7µg Spirulina
Vitamin A 18IU 56IU Spirulina
Vitamin A RAE 1µg 3µg Spirulina
Vitamin E 0.14mg 0.49mg Spirulina
Vitamin C 14.7mg 0.9mg Sauerkraut
Vitamin B1 0.021mg 0.222mg Spirulina
Vitamin B2 0.022mg 0.342mg Spirulina
Vitamin B3 0.143mg 1.196mg Spirulina
Vitamin B5 0.093mg 0.325mg Spirulina
Vitamin B6 0.13mg 0.034mg Sauerkraut
Folate 24µg 9µg Sauerkraut
Vitamin K 13µg 2.5µg Sauerkraut
Tryptophan 0.008mg 0.096mg Spirulina
Threonine 0.025mg 0.306mg Spirulina
Isoleucine 0.021mg 0.331mg Spirulina
Leucine 0.029mg 0.509mg Spirulina
Lysine 0.031mg 0.312mg Spirulina
Methionine 0.009mg 0.118mg Spirulina
Phenylalanine 0.023mg 0.286mg Spirulina
Valine 0.03mg 0.362mg Spirulina
Histidine 0.016mg 0.112mg Spirulina
Saturated Fat 0.034g 0.135g Sauerkraut
Monounsaturated Fat 0.013g 0.034g Spirulina
Polyunsaturated fat 0.067g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Spirulina
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
13%
Sauerkraut
18%
Spirulina
Minerals Daily Need Coverage Score
24%
Sauerkraut
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.