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Wakame vs Sauerkraut - In-Depth Nutrition Comparison

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How are Wakame and Sauerkraut different?

  • Wakame has more Manganese, Folate, Magnesium, Copper, Vitamin B2, Vitamin B5, and Calcium, however Sauerkraut is richer in Vitamin C, Vitamin B6, and Fiber.
  • Wakame covers your daily need of Manganese 54% more than Sauerkraut.
  • Wakame has 10 times more Vitamin B2 than Sauerkraut. Wakame has 0.23mg of Vitamin B2, while Sauerkraut has 0.022mg.

Seaweed, wakame, raw and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Wakame 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 +48.3%
Contains more Calcium +400%
Contains more Magnesium +723.1%
Contains more Copper +195.8%
Contains more Zinc +100%
Contains more Phosphorus +300%
Contains more Potassium +240%
Contains less Sodium -24.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Iron +48.3%
Contains more Calcium +400%
Contains more Magnesium +723.1%
Contains more Copper +195.8%
Contains more Zinc +100%
Contains more Phosphorus +300%
Contains more Potassium +240%
Contains less Sodium -24.2%

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
Wakame
7
:
Contains more Vitamin A +1900%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B3 +1018.9%
Contains more Vitamin B5 +649.5%
Contains more Folate +716.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Contains more Vitamin K +145.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 +1900%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B3 +1018.9%
Contains more Vitamin B5 +649.5%
Contains more Folate +716.7%
Contains more Vitamin C +390%
Contains more Vitamin B6 +6400%
Contains more Vitamin K +145.3%

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
29
Wakame
13
Sauerkraut
Mineral Summary Score
58
Wakame
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
18%
Wakame
5%
Sauerkraut
Carbohydrates
9%
Wakame
4%
Sauerkraut
Fats
3%
Wakame
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.
Wakame Sauerkraut
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium 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
Wakame 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?
Wakame
Wakame is lower in Sugar (difference - 1.13g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wakame Sauerkraut Opinion
Calories 45 19 Wakame
Protein 3.03 0.91 Wakame
Fats 0.64 0.14 Wakame
Vitamin C 3 14.7 Sauerkraut
Net carbs 8.640000343322754 1.3799999952316284 Wakame
Carbs 9.14 4.28 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 1.47 Wakame
Calcium 150 30 Wakame
Potassium 50 170 Sauerkraut
Magnesium 107 13 Wakame
Sugar 0.65 1.78 Wakame
Fiber 0.5 2.9 Sauerkraut
Copper 0.284 0.096 Wakame
Zinc 0.38 0.19 Wakame
Starch
Phosphorus 80 20 Wakame
Sodium 872 661 Sauerkraut
Vitamin A 360 18 Wakame
Vitamin E 1 0.14 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.021 Wakame
Vitamin B2 0.23 0.022 Wakame
Vitamin B3 1.6 0.143 Wakame
Vitamin B5 0.697 0.093 Wakame
Vitamin B6 0.002 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 5.3 13 Sauerkraut
Folate 196 24 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.034 Sauerkraut
Monounsaturated Fat 0.058 0.013 Wakame
Polyunsaturated fat 0.218 0.067 Wakame
Tryptophan 0.035 0.008 Wakame
Threonine 0.165 0.025 Wakame
Isoleucine 0.087 0.021 Wakame
Leucine 0.257 0.029 Wakame
Lysine 0.112 0.031 Wakame
Methionine 0.063 0.009 Wakame
Phenylalanine 0.112 0.023 Wakame
Valine 0.209 0.03 Wakame
Histidine 0.015 0.016 Sauerkraut
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.