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Seaweed vs Sauerkraut - In-Depth Nutrition Comparison

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The main differences between Seaweed and Sauerkraut

  • Seaweed is richer in Vitamin K, Folate, Magnesium, Iron, Calcium, Vitamin B5, and Vitamin B2, yet Sauerkraut is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Seaweed is 44% higher.
  • Seaweed contains 9 times more Magnesium than Sauerkraut. Seaweed contains 121mg of Magnesium, while Sauerkraut contains 13mg.
  • Seaweed contains less Sodium.

Food types used in this article are Seaweed, kelp, raw and Sauerkraut, canned, solids and liquids.

Infographic

Seaweed vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +460%
Contains more Iron +93.9%
Contains more Magnesium +830.8%
Contains more Phosphorus +110%
Contains less Sodium -64.8%
Contains more Zinc +547.4%
Contains more Copper +35.4%
Contains more Potassium +91%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +460%
Contains more Iron +93.9%
Contains more Magnesium +830.8%
Contains more Phosphorus +110%
Contains less Sodium -64.8%
Contains more Zinc +547.4%
Contains more Copper +35.4%
Contains more Potassium +91%

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
:
Contains more Vitamin A +544.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +581.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +590.3%
Contains more Folate +650%
Contains more Vitamin K +407.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin A +544.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +581.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +590.3%
Contains more Folate +650%
Contains more Vitamin K +407.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%

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.
Seaweed Sauerkraut
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seaweed Sauerkraut Opinion
Net carbs 8.27g 1.38g Seaweed
Protein 1.68g 0.91g Seaweed
Fats 0.56g 0.14g Seaweed
Carbs 9.57g 4.28g Seaweed
Calories 43kcal 19kcal Seaweed
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 0.6g 1.78g Seaweed
Fiber 1.3g 2.9g Sauerkraut
Calcium 168mg 30mg Seaweed
Iron 2.85mg 1.47mg Seaweed
Magnesium 121mg 13mg Seaweed
Phosphorus 42mg 20mg Seaweed
Potassium 89mg 170mg Sauerkraut
Sodium 233mg 661mg Seaweed
Zinc 1.23mg 0.19mg Seaweed
Copper 0.13mg 0.096mg Seaweed
Vitamin A 116IU 18IU Seaweed
Vitamin E 0.87mg 0.14mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 14.7mg Sauerkraut
Vitamin B1 0.05mg 0.021mg Seaweed
Vitamin B2 0.15mg 0.022mg Seaweed
Vitamin B3 0.47mg 0.143mg Seaweed
Vitamin B5 0.642mg 0.093mg Seaweed
Vitamin B6 0.002mg 0.13mg Sauerkraut
Folate 180µg 24µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 13µg Seaweed
Tryptophan 0.048mg 0.008mg Seaweed
Threonine 0.055mg 0.025mg Seaweed
Isoleucine 0.076mg 0.021mg Seaweed
Leucine 0.083mg 0.029mg Seaweed
Lysine 0.082mg 0.031mg Seaweed
Methionine 0.025mg 0.009mg Seaweed
Phenylalanine 0.043mg 0.023mg Seaweed
Valine 0.072mg 0.03mg Seaweed
Histidine 0.024mg 0.016mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.034g Sauerkraut
Monounsaturated Fat 0.098g 0.013g Seaweed
Polyunsaturated fat 0.047g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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
36
Seaweed
13
Sauerkraut
Mineral Summary Score
47
Seaweed
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
10%
Seaweed
5%
Sauerkraut
Carbohydrates
10%
Seaweed
4%
Sauerkraut
Fats
3%
Seaweed
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 428mg)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.213g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.