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
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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
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Calcium
+400%
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Iron
+48.3%
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Magnesium
+723.1%
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Phosphorus
+300%
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Zinc
+100%
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Copper
+195.8%
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Potassium
+240%
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Sodium
-24.2%
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Calcium
+400%
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Iron
+48.3%
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Magnesium
+723.1%
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Phosphorus
+300%
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Zinc
+100%
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Copper
+195.8%
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Potassium
+240%
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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
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Vitamin A
+1900%
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Vitamin E
+614.3%
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Vitamin B1
+185.7%
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Vitamin B2
+945.5%
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Vitamin B3
+1018.9%
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Vitamin B5
+649.5%
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Folate
+716.7%
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Vitamin C
+390%
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Vitamin B6
+6400%
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Vitamin K
+145.3%
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Vitamin A
+1900%
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Vitamin E
+614.3%
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Vitamin B1
+185.7%
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Vitamin B2
+945.5%
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Vitamin B3
+1018.9%
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Vitamin B5
+649.5%
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Folate
+716.7%
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Vitamin C
+390%
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Vitamin B6
+6400%
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Vitamin K
+145.3%
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.
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.64g | 1.38g |
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| Protein | 3.03g | 0.91g |
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| Fats | 0.64g | 0.14g |
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| Carbs | 9.14g | 4.28g |
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| Calories | 45kcal | 19kcal |
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| Starch | g | g | |
| Fructose | g | 0.04g |
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| Sugar | 0.65g | 1.78g |
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| Fiber | 0.5g | 2.9g |
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| Calcium | 150mg | 30mg |
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| Iron | 2.18mg | 1.47mg |
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| Magnesium | 107mg | 13mg |
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| Phosphorus | 80mg | 20mg |
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| Potassium | 50mg | 170mg |
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| Sodium | 872mg | 661mg |
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| Zinc | 0.38mg | 0.19mg |
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| Copper | 0.284mg | 0.096mg |
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| Vitamin A | 360IU | 18IU |
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| Vitamin E | 1mg | 0.14mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 3mg | 14.7mg |
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| Vitamin B1 | 0.06mg | 0.021mg |
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| Vitamin B2 | 0.23mg | 0.022mg |
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| Vitamin B3 | 1.6mg | 0.143mg |
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| Vitamin B5 | 0.697mg | 0.093mg |
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| Vitamin B6 | 0.002mg | 0.13mg |
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| Folate | 196µg | 24µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 5.3µg | 13µg |
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| Tryptophan | 0.035mg | 0.008mg |
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| Threonine | 0.165mg | 0.025mg |
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| Isoleucine | 0.087mg | 0.021mg |
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| Leucine | 0.257mg | 0.029mg |
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| Lysine | 0.112mg | 0.031mg |
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| Methionine | 0.063mg | 0.009mg |
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| Phenylalanine | 0.112mg | 0.023mg |
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| Valine | 0.209mg | 0.03mg |
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| Histidine | 0.015mg | 0.016mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.13g | 0.034g |
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| Monounsaturated Fat | 0.058g | 0.013g |
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| Polyunsaturated fat | 0.218g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
13
Mineral Summary Score
58
28
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%
5%
Carbohydrates
9%
4%
Fats
3%
1%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 1.13g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame is cheaper (difference - $1)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)