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  6. Spirulina vs. Sauerkraut

Spirulina vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Sauerkraut

  • Spirulina is higher in Copper, Vitamin B2, Vitamin B1, Iron, and Vitamin B3, yet Sauerkraut is higher in Vitamin C, Fiber, Vitamin K, and Vitamin B6.
  • Spirulina covers your daily Copper needs 56% more than Sauerkraut.
  • Spirulina contains 16 times more Vitamin B2 than Sauerkraut. While Spirulina contains 0.342mg of Vitamin B2, Sauerkraut contains only 0.022mg.
  • The amount of Sodium in Spirulina is lower.

Food varieties used in this article are Seaweed, spirulina, raw and Sauerkraut, canned, solids and liquids.

Infographic

Spirulina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spirulina
Spirulina
7
:
3
Sauerkraut
Sauerkraut
Contains more Iron +89.8%
Contains more Magnesium +46.2%
Contains less Sodium -85.2%
Contains more Copper +521.9%
Contains more Manganese +23.2%
Contains more Selenium +16.7%
Contains more Calcium +150%
Contains more Phosphorus +81.8%
Contains more Potassium +33.9%
Equal in Zinc - 0.19
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +89.8%
Contains more Magnesium +46.2%
Contains less Sodium -85.2%
Contains more Copper +521.9%
Contains more Manganese +23.2%
Contains more Selenium +16.7%
Contains more Calcium +150%
Contains more Phosphorus +81.8%
Contains more Potassium +33.9%
Equal in Zinc - 0.19

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.
Spirulina
Spirulina
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +211.1%
Contains more Vitamin E +250%
Contains more Vitamin B1 +957.1%
Contains more Vitamin B2 +1454.5%
Contains more Vitamin B3 +736.4%
Contains more Vitamin B5 +249.5%
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +282.4%
Contains more Folate +166.7%
Contains more Vitamin K +420%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Sauerkraut
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 +211.1%
Contains more Vitamin E +250%
Contains more Vitamin B1 +957.1%
Contains more Vitamin B2 +1454.5%
Contains more Vitamin B3 +736.4%
Contains more Vitamin B5 +249.5%
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +282.4%
Contains more Folate +166.7%
Contains more Vitamin K +420%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +550.5%
Contains more Fats +178.6%
Contains more Carbs +76.9%
Contains more Other +258.3%
Equal in Water - 92.52
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +550.5%
Contains more Fats +178.6%
Contains more Carbs +76.9%
Contains more Other +258.3%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +58.2%
Contains less Saturated Fat -74.8%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +58.2%
Contains less Saturated Fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Sauerkraut Opinion
Net carbs 2.02g 1.38g Spirulina
Protein 5.92g 0.91g Spirulina
Fats 0.39g 0.14g Spirulina
Carbs 2.42g 4.28g Sauerkraut
Calories 26kcal 19kcal Spirulina
Fructose 0.04g Sauerkraut
Sugar 0.3g 1.78g Spirulina
Fiber 0.4g 2.9g Sauerkraut
Calcium 12mg 30mg Sauerkraut
Iron 2.79mg 1.47mg Spirulina
Magnesium 19mg 13mg Spirulina
Phosphorus 11mg 20mg Sauerkraut
Potassium 127mg 170mg Sauerkraut
Sodium 98mg 661mg Spirulina
Zinc 0.2mg 0.19mg Spirulina
Copper 0.597mg 0.096mg Spirulina
Manganese 0.186mg 0.151mg Spirulina
Selenium 0.7µg 0.6µg Spirulina
Vitamin A 56IU 18IU Spirulina
Vitamin A RAE 3µg 1µg Spirulina
Vitamin E 0.49mg 0.14mg Spirulina
Vitamin C 0.9mg 14.7mg Sauerkraut
Vitamin B1 0.222mg 0.021mg Spirulina
Vitamin B2 0.342mg 0.022mg Spirulina
Vitamin B3 1.196mg 0.143mg Spirulina
Vitamin B5 0.325mg 0.093mg Spirulina
Vitamin B6 0.034mg 0.13mg Sauerkraut
Folate 9µg 24µg Sauerkraut
Vitamin K 2.5µg 13µg Sauerkraut
Tryptophan 0.096mg 0.008mg Spirulina
Threonine 0.306mg 0.025mg Spirulina
Isoleucine 0.331mg 0.021mg Spirulina
Leucine 0.509mg 0.029mg Spirulina
Lysine 0.312mg 0.031mg Spirulina
Methionine 0.118mg 0.009mg Spirulina
Phenylalanine 0.286mg 0.023mg Spirulina
Valine 0.362mg 0.03mg Spirulina
Histidine 0.112mg 0.016mg Spirulina
Saturated Fat 0.135g 0.034g Sauerkraut
Monounsaturated Fat 0.034g 0.013g Spirulina
Polyunsaturated fat 0.106g 0.067g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Sauerkraut
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
18%
Spirulina
13%
Sauerkraut
Minerals Daily Need Coverage Score
38%
Spirulina
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.