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 for 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
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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 MagnesiumMagnesium | +830.8% |
| Contains more CalciumCalcium | +460% |
| Contains more IronIron | +93.9% |
| Contains more CopperCopper | +35.4% |
| Contains more ZincZinc | +547.4% |
| Contains more PhosphorusPhosphorus | +110% |
| Contains less SodiumSodium | -64.8% |
| Contains more ManganeseManganese | +32.5% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +91% |
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 AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +521.4% |
| Contains more Vitamin B1Vitamin B1 | +138.1% |
| Contains more Vitamin B2Vitamin B2 | +581.8% |
| Contains more Vitamin B3Vitamin B3 | +228.7% |
| Contains more Vitamin B5Vitamin B5 | +590.3% |
| Contains more Vitamin KVitamin K | +407.7% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +23.1% |
| Contains more Vitamin CVitamin C | +390% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +84.6% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +123.6% |
| Contains more OtherOther | +207.4% |
| Contains more WaterWater | +13.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +653.8% |
| Contains less Sat. FatSaturated fat | -86.2% |
| Contains more Poly. FatPolyunsaturated fat | +42.6% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 66µg | 13µg | 44% |
| Folate | 180µg | 24µg | 39% |
| Magnesium | 121mg | 13mg | 26% |
| Sodium | 233mg | 661mg | 19% |
| Iron | 2.85mg | 1.47mg | 17% |
| Calcium | 168mg | 30mg | 14% |
| Vitamin C | 3mg | 14.7mg | 13% |
| Vitamin B5 | 0.642mg | 0.093mg | 11% |
| Vitamin B2 | 0.15mg | 0.022mg | 10% |
| Vitamin B6 | 0.002mg | 0.13mg | 10% |
| Zinc | 1.23mg | 0.19mg | 9% |
| Fiber | 1.3g | 2.9g | 6% |
| Vitamin E | 0.87mg | 0.14mg | 5% |
| Copper | 0.13mg | 0.096mg | 4% |
| Phosphorus | 42mg | 20mg | 3% |
| Vitamin B3 | 0.47mg | 0.143mg | 2% |
| Potassium | 89mg | 170mg | 2% |
| Carbs | 9.57g | 4.28g | 2% |
| Manganese | 0.2mg | 0.151mg | 2% |
| Vitamin B1 | 0.05mg | 0.021mg | 2% |
| Protein | 1.68g | 0.91g | 2% |
| Saturated fat | 0.247g | 0.034g | 1% |
| Calories | 43kcal | 19kcal | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Fats | 0.56g | 0.14g | 1% |
| Net carbs | 8.27g | 1.38g | N/A |
| Sugar | 0.6g | 1.78g | N/A |
| Selenium | 0.7µg | 0.6µg | 0% |
| Choline | 12.8mg | 10.4mg | 0% |
| Monounsaturated fat | 0.098g | 0.013g | 0% |
| Polyunsaturated fat | 0.047g | 0.067g | 0% |
| Tryptophan | 0.048mg | 0.008mg | 0% |
| Threonine | 0.055mg | 0.025mg | 0% |
| Isoleucine | 0.076mg | 0.021mg | 0% |
| Leucine | 0.083mg | 0.029mg | 0% |
| Lysine | 0.082mg | 0.031mg | 0% |
| Methionine | 0.025mg | 0.009mg | 0% |
| Phenylalanine | 0.043mg | 0.023mg | 0% |
| Valine | 0.072mg | 0.03mg | 0% |
| Histidine | 0.024mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
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
33%
12%
Minerals Daily Need Coverage Score
41%
24%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 428mg)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed is cheaper (difference - $1)
Which food is richer in minerals?
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.213g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)