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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
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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
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 Folate +650%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 Folate +650%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%

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 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

Which food is preferable for your diet?

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 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)

All nutrients comparison - raw data values

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
Net carbs 8.270000457763672 1.3799999952316284 Seaweed
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
Sugar 0.6 1.78 Seaweed
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
Folate 180 24 Seaweed
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
Fructose 0.04 Sauerkraut

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.