Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spirulina
  5. Compare
  6. Spirulina vs. Sauerkraut

Spirulina vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +89.8%
Contains more CopperCopper +521.9%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +33.9%
Contains more PhosphorusPhosphorus +81.8%
~equal in Zinc ~0.19mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +957.1%
Contains more Vitamin B2Vitamin B2 +1454.5%
Contains more Vitamin B3Vitamin B3 +736.4%
Contains more Vitamin B5Vitamin B5 +249.5%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +420%
Contains more FolateFolate +166.7%
Contains more CholineCholine +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Sauerkraut DV% diff.
Copper 0.597mg 0.096mg 56%
Vitamin B2 0.342mg 0.022mg 25%
Sodium 98mg 661mg 24%
Vitamin B1 0.222mg 0.021mg 17%
Iron 2.79mg 1.47mg 17%
Vitamin C 0.9mg 14.7mg 15%
Fiber 0.4g 2.9g 10%
Protein 5.92g 0.91g 10%
Vitamin K 2.5µg 13µg 9%
Vitamin B6 0.034mg 0.13mg 7%
Vitamin B3 1.196mg 0.143mg 7%
Vitamin B5 0.325mg 0.093mg 5%
Folate 9µg 24µg 4%
Calcium 12mg 30mg 2%
Vitamin E 0.49mg 0.14mg 2%
Manganese 0.186mg 0.151mg 2%
Potassium 127mg 170mg 1%
Magnesium 19mg 13mg 1%
Carbs 2.42g 4.28g 1%
Phosphorus 11mg 20mg 1%
Choline 6.5mg 10.4mg 1%
Calories 26kcal 19kcal 0%
Fats 0.39g 0.14g 0%
Net carbs 2.02g 1.38g N/A
Sugar 0.3g 1.78g N/A
Zinc 0.2mg 0.19mg 0%
Vitamin A 3µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.135g 0.034g 0%
Monounsaturated fat 0.034g 0.013g 0%
Polyunsaturated fat 0.106g 0.067g 0%
Tryptophan 0.096mg 0.008mg 0%
Threonine 0.306mg 0.025mg 0%
Isoleucine 0.331mg 0.021mg 0%
Leucine 0.509mg 0.029mg 0%
Lysine 0.312mg 0.031mg 0%
Methionine 0.118mg 0.009mg 0%
Phenylalanine 0.286mg 0.023mg 0%
Valine 0.362mg 0.03mg 0%
Histidine 0.112mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
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 ProteinProtein +550.5%
Contains more FatsFats +178.6%
Contains more CarbsCarbs +76.9%
Contains more OtherOther +258.3%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
30% 11% 59%
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 +161.5%
Contains more Poly. FatPolyunsaturated fat +58.2%
Contains less Sat. FatSaturated fat -74.8%

People also compare

Spirulina
Spirulina vs
Spirulina
Spirulina vs
Spirulina
Spirulina vs
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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.