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Seaweed vs Sauerkraut - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +93.9%
Contains more Calcium +460%
Contains more Magnesium +830.8%
Contains more Copper +35.4%
Contains more Zinc +547.4%
Contains more Phosphorus +110%
Contains less Sodium -64.8%
Contains more Potassium +91%
Contains more Iron +93.9%
Contains more Calcium +460%
Contains more Magnesium +830.8%
Contains more Copper +35.4%
Contains more Zinc +547.4%
Contains more Phosphorus +110%
Contains less Sodium -64.8%
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 Vitamin K +407.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
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 Vitamin K +407.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Seaweed
13
Sauerkraut
Mineral Summary Score
35
Seaweed
21
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 the food
Protein
10%
Seaweed
5%
Sauerkraut
Carbohydrates
10%
Seaweed
4%
Sauerkraut
Fats
3%
Seaweed
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Sauerkraut
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Seaweed
Seaweed contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seaweed Sauerkraut Opinion
Calories 43 19 Seaweed
Protein 1.68 0.91 Seaweed
Fats 0.56 0.14 Seaweed
Vitamin C 3 14.7 Sauerkraut
Carbs 9.57 4.28 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 1.47 Seaweed
Calcium 168 30 Seaweed
Potassium 89 170 Sauerkraut
Magnesium 121 13 Seaweed
Sugars 0.6 1.78 Sauerkraut
Fiber 1.3 2.9 Sauerkraut
Copper 0.13 0.096 Seaweed
Zinc 1.23 0.19 Seaweed
Starch
Phosphorus 42 20 Seaweed
Sodium 233 661 Seaweed
Vitamin A 116 18 Seaweed
Vitamin E 0.87 0.14 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.021 Seaweed
Vitamin B2 0.15 0.022 Seaweed
Vitamin B3 0.47 0.143 Seaweed
Vitamin B5 0.642 0.093 Seaweed
Vitamin B6 0.002 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 66 13 Seaweed
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.247 0.034 Sauerkraut
Monounsaturated Fat 0.098 0.013 Seaweed
Polyunsaturated fat 0.047 0.067 Sauerkraut
Tryptophan 0.048 0.008 Seaweed
Threonine 0.055 0.025 Seaweed
Isoleucine 0.076 0.021 Seaweed
Leucine 0.083 0.029 Seaweed
Lysine 0.082 0.031 Seaweed
Methionine 0.025 0.009 Seaweed
Phenylalanine 0.043 0.023 Seaweed
Valine 0.072 0.03 Seaweed
Histidine 0.024 0.016 Seaweed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.