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  6. Wakame vs. Sauerkraut

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
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
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +400%
Contains more Iron +48.3%
Contains more Magnesium +723.1%
Contains more Phosphorus +300%
Contains more Zinc +100%
Contains more Copper +195.8%
Contains more Manganese +827.2%
Contains more Selenium +16.7%
Contains more Potassium +240%
Contains less Sodium -24.2%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +400%
Contains more Iron +48.3%
Contains more Magnesium +723.1%
Contains more Phosphorus +300%
Contains more Zinc +100%
Contains more Copper +195.8%
Contains more Manganese +827.2%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
7
:
3
Sauerkraut
Sauerkraut
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +233%
Contains more Fats +357.1%
Contains more Carbs +113.6%
Contains more Other +234.9%
Contains more Water +15.7%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +233%
Contains more Fats +357.1%
Contains more Carbs +113.6%
Contains more Other +234.9%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +225.4%
Contains less Saturated Fat -73.8%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +346.2%
Contains more Polyunsaturated fat +225.4%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Wakame Sauerkraut Opinion
Net carbs 8.64g 1.38g Wakame
Protein 3.03g 0.91g Wakame
Fats 0.64g 0.14g Wakame
Carbs 9.14g 4.28g Wakame
Calories 45kcal 19kcal Wakame
Fructose 0.04g Sauerkraut
Sugar 0.65g 1.78g Wakame
Fiber 0.5g 2.9g Sauerkraut
Calcium 150mg 30mg Wakame
Iron 2.18mg 1.47mg Wakame
Magnesium 107mg 13mg Wakame
Phosphorus 80mg 20mg Wakame
Potassium 50mg 170mg Sauerkraut
Sodium 872mg 661mg Sauerkraut
Zinc 0.38mg 0.19mg Wakame
Copper 0.284mg 0.096mg Wakame
Manganese 1.4mg 0.151mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 18IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.14mg Wakame
Vitamin C 3mg 14.7mg Sauerkraut
Vitamin B1 0.06mg 0.021mg Wakame
Vitamin B2 0.23mg 0.022mg Wakame
Vitamin B3 1.6mg 0.143mg Wakame
Vitamin B5 0.697mg 0.093mg Wakame
Vitamin B6 0.002mg 0.13mg Sauerkraut
Folate 196µg 24µg Wakame
Vitamin K 5.3µg 13µg Sauerkraut
Tryptophan 0.035mg 0.008mg Wakame
Threonine 0.165mg 0.025mg Wakame
Isoleucine 0.087mg 0.021mg Wakame
Leucine 0.257mg 0.029mg Wakame
Lysine 0.112mg 0.031mg Wakame
Methionine 0.063mg 0.009mg Wakame
Phenylalanine 0.112mg 0.023mg Wakame
Valine 0.209mg 0.03mg Wakame
Histidine 0.015mg 0.016mg Sauerkraut
Saturated Fat 0.13g 0.034g Sauerkraut
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.013g Wakame
Polyunsaturated fat 0.218g 0.067g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
13%
Sauerkraut
Minerals Daily Need Coverage Score
65%
Wakame
24%
Sauerkraut

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)

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.