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Sauerkraut vs. Wakame — In-Depth Nutrition Comparison

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How are Sauerkraut and Wakame different?

  • Sauerkraut has more Vitamin C, Vitamin B6, and Fiber, however, Wakame is richer in Manganese, Folate, Magnesium, Copper, Vitamin B2, Vitamin B5, and Calcium.
  • Wakame covers your daily need of Manganese 54% more than Sauerkraut.
  • Sauerkraut has 65 times more Vitamin B6 than Wakame. Sauerkraut has 0.13mg of Vitamin B6, while Wakame has 0.002mg.

Sauerkraut, canned, solids and liquids and Seaweed, wakame, raw types were used in this article.

Infographic

Sauerkraut vs Wakame 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +240%
Contains less Sodium -24.2%
Contains more Calcium +400%
Contains more Iron +48.3%
Contains more Magnesium +723.1%
Contains more Phosphorus +300%
Contains more Zinc +100%
Contains more Copper +195.8%
Contains more Manganese +827.2%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +240%
Contains less Sodium -24.2%
Contains more Calcium +400%
Contains more Iron +48.3%
Contains more Magnesium +723.1%
Contains more Phosphorus +300%
Contains more Zinc +100%
Contains more Copper +195.8%
Contains more Manganese +827.2%
Contains more Selenium +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.
:
7
Wakame
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Contains more Vitamin K +145.3%
Contains more Vitamin A +1900%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B3 +1018.9%
Contains more Vitamin B5 +649.5%
Contains more Folate +716.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Contains more Vitamin K +145.3%
Contains more Vitamin A +1900%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B3 +1018.9%
Contains more Vitamin B5 +649.5%
Contains more Folate +716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.7%
Contains more Protein +233%
Contains more Fats +357.1%
Contains more Carbs +113.6%
Contains more Other +234.9%
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +15.7%
Contains more Protein +233%
Contains more Fats +357.1%
Contains more Carbs +113.6%
Contains more Other +234.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +225.4%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +225.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Wakame Opinion
Net carbs 1.38g 8.64g Wakame
Protein 0.91g 3.03g Wakame
Fats 0.14g 0.64g Wakame
Carbs 4.28g 9.14g Wakame
Calories 19kcal 45kcal Wakame
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.65g Wakame
Fiber 2.9g 0.5g Sauerkraut
Calcium 30mg 150mg Wakame
Iron 1.47mg 2.18mg Wakame
Magnesium 13mg 107mg Wakame
Phosphorus 20mg 80mg Wakame
Potassium 170mg 50mg Sauerkraut
Sodium 661mg 872mg Sauerkraut
Zinc 0.19mg 0.38mg Wakame
Copper 0.096mg 0.284mg Wakame
Manganese 0.151mg 1.4mg Wakame
Selenium 0.6µg 0.7µg Wakame
Vitamin A 18IU 360IU Wakame
Vitamin A RAE 1µg 18µg Wakame
Vitamin E 0.14mg 1mg Wakame
Vitamin C 14.7mg 3mg Sauerkraut
Vitamin B1 0.021mg 0.06mg Wakame
Vitamin B2 0.022mg 0.23mg Wakame
Vitamin B3 0.143mg 1.6mg Wakame
Vitamin B5 0.093mg 0.697mg Wakame
Vitamin B6 0.13mg 0.002mg Sauerkraut
Folate 24µg 196µg Wakame
Vitamin K 13µg 5.3µg Sauerkraut
Tryptophan 0.008mg 0.035mg Wakame
Threonine 0.025mg 0.165mg Wakame
Isoleucine 0.021mg 0.087mg Wakame
Leucine 0.029mg 0.257mg Wakame
Lysine 0.031mg 0.112mg Wakame
Methionine 0.009mg 0.063mg Wakame
Phenylalanine 0.023mg 0.112mg Wakame
Valine 0.03mg 0.209mg Wakame
Histidine 0.016mg 0.015mg Sauerkraut
Saturated Fat 0.034g 0.13g Sauerkraut
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.013g 0.058g Wakame
Polyunsaturated fat 0.067g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
24%
Sauerkraut
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.13g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.