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

Wakame vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

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 for 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
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.
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 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 +723.1%
Contains more CalciumCalcium +400%
Contains more IronIron +48.3%
Contains more CopperCopper +195.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +827.2%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +240%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 +1700%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +945.5%
Contains more Vitamin B3Vitamin B3 +1018.9%
Contains more Vitamin B5Vitamin B5 +649.5%
Contains more FolateFolate +716.7%
Contains more CholineCholine +33.7%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +145.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Sauerkraut DV% diff.
Manganese 1.4mg 0.151mg 54%
Folate 196µg 24µg 43%
Magnesium 107mg 13mg 22%
Copper 0.284mg 0.096mg 21%
Vitamin B2 0.23mg 0.022mg 16%
Vitamin C 3mg 14.7mg 13%
Vitamin B5 0.697mg 0.093mg 12%
Calcium 150mg 30mg 12%
Vitamin B6 0.002mg 0.13mg 10%
Fiber 0.5g 2.9g 10%
Vitamin B3 1.6mg 0.143mg 9%
Sodium 872mg 661mg 9%
Phosphorus 80mg 20mg 9%
Iron 2.18mg 1.47mg 9%
Vitamin E 1mg 0.14mg 6%
Vitamin K 5.3µg 13µg 6%
Protein 3.03g 0.91g 4%
Potassium 50mg 170mg 4%
Vitamin B1 0.06mg 0.021mg 3%
Zinc 0.38mg 0.19mg 2%
Vitamin A 18µg 1µg 2%
Carbs 9.14g 4.28g 2%
Choline 13.9mg 10.4mg 1%
Polyunsaturated fat 0.218g 0.067g 1%
Calories 45kcal 19kcal 1%
Fats 0.64g 0.14g 1%
Net carbs 8.64g 1.38g N/A
Sugar 0.65g 1.78g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.13g 0.034g 0%
Monounsaturated fat 0.058g 0.013g 0%
Tryptophan 0.035mg 0.008mg 0%
Threonine 0.165mg 0.025mg 0%
Isoleucine 0.087mg 0.021mg 0%
Leucine 0.257mg 0.029mg 0%
Lysine 0.112mg 0.031mg 0%
Methionine 0.063mg 0.009mg 0%
Phenylalanine 0.112mg 0.023mg 0%
Valine 0.209mg 0.03mg 0%
Histidine 0.015mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +233%
Contains more FatsFats +357.1%
Contains more CarbsCarbs +113.6%
Contains more OtherOther +234.9%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 +346.2%
Contains more Poly. FatPolyunsaturated fat +225.4%
Contains less Sat. FatSaturated fat -73.8%

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
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. 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.