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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +33.9% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +521.9% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +23.2% |
| 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.
| Contains more Vitamin CVitamin C | +1533.3% |
| Contains more Vitamin B6Vitamin B6 | +282.4% |
| Contains more Vitamin KVitamin K | +420% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +60% |
| Contains more Vitamin AVitamin A | +211.1% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +957.1% |
| Contains more Vitamin B2Vitamin B2 | +1454.5% |
| Contains more Vitamin B3Vitamin B3 | +736.4% |
| Contains more Vitamin B5Vitamin B5 | +249.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
5.92 g
Fats:
0.39 g
Carbs:
2.42 g
Water:
90.67 g
Other:
0.6 g
| Contains more CarbsCarbs | +76.9% |
| Contains more OtherOther | +258.3% |
| Contains more ProteinProtein | +550.5% |
| Contains more FatsFats | +178.6% |
~equal in
Water
~90.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated Fat:
Sat. Fat
0.135 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.106 g
| Contains less Sat. FatSaturated Fat | -74.8% |
| Contains more Mono. FatMonounsaturated Fat | +161.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 26kcal |
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| Protein | 0.91g | 5.92g |
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| Fats | 0.14g | 0.39g |
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| Vitamin C | 14.7mg | 0.9mg |
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| Net carbs | 1.38g | 2.02g |
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| Carbs | 4.28g | 2.42g |
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| Magnesium | 13mg | 19mg |
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| Calcium | 30mg | 12mg |
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| Potassium | 170mg | 127mg |
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| Iron | 1.47mg | 2.79mg |
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| Sugar | 1.78g | 0.3g |
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| Fiber | 2.9g | 0.4g |
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| Copper | 0.096mg | 0.597mg |
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| Zinc | 0.19mg | 0.2mg |
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| Phosphorus | 20mg | 11mg |
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| Sodium | 661mg | 98mg |
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| Vitamin A | 18IU | 56IU |
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| Vitamin A | 1µg | 3µg |
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| Vitamin E | 0.14mg | 0.49mg |
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| Manganese | 0.151mg | 0.186mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.021mg | 0.222mg |
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| Vitamin B2 | 0.022mg | 0.342mg |
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| Vitamin B3 | 0.143mg | 1.196mg |
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| Vitamin B5 | 0.093mg | 0.325mg |
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| Vitamin B6 | 0.13mg | 0.034mg |
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| Vitamin K | 13µg | 2.5µg |
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| Folate | 24µg | 9µg |
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| Choline | 10.4mg | 6.5mg |
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| Saturated Fat | 0.034g | 0.135g |
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| Monounsaturated Fat | 0.013g | 0.034g |
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| Polyunsaturated fat | 0.067g | 0.106g |
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| Tryptophan | 0.008mg | 0.096mg |
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| Threonine | 0.025mg | 0.306mg |
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| Isoleucine | 0.021mg | 0.331mg |
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| Leucine | 0.029mg | 0.509mg |
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| Lysine | 0.031mg | 0.312mg |
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| Methionine | 0.009mg | 0.118mg |
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| Phenylalanine | 0.023mg | 0.286mg |
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| Valine | 0.03mg | 0.362mg |
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| Histidine | 0.016mg | 0.112mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
17%
Minerals Daily Need Coverage Score
24%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Spirulina contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.