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Sauerkraut vs Tomatillo - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Tomatillo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Sauerkraut
14
Tomatillo
Mineral Summary Score
21
Sauerkraut
10
Tomatillo

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 +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%
Contains more Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%
Contains more Iron +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%
Contains more Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%

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
:
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin K +28.7%
Contains more Vitamin A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin K +28.7%
Contains more Vitamin A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%

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 the food
Protein
5%
Sauerkraut
6%
Tomatillo
Carbohydrates
4%
Sauerkraut
6%
Tomatillo
Fats
1%
Sauerkraut
5%
Tomatillo

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sauerkraut Tomatillo Opinion
Calories 19 32 Tomatillo
Protein 0.91 0.96 Tomatillo
Fats 0.14 1.02 Tomatillo
Vitamin C 14.7 11.7 Sauerkraut
Carbs 4.28 5.84 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.62 Sauerkraut
Calcium 30 7 Sauerkraut
Potassium 170 268 Tomatillo
Magnesium 13 20 Tomatillo
Sugars 1.78 3.93 Tomatillo
Fiber 2.9 1.9 Sauerkraut
Copper 0.096 0.079 Sauerkraut
Zinc 0.19 0.22 Tomatillo
Starch
Phosphorus 20 39 Tomatillo
Sodium 661 1 Tomatillo
Vitamin A 18 114 Tomatillo
Vitamin E 0.14 0.38 Tomatillo
Vitamin D 0 0
Vitamin B1 0.021 0.044 Tomatillo
Vitamin B2 0.022 0.035 Tomatillo
Vitamin B3 0.143 1.85 Tomatillo
Vitamin B5 0.093 0.15 Tomatillo
Vitamin B6 0.13 0.056 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 10.1 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.139 Sauerkraut
Monounsaturated Fat 0.013 0.155 Tomatillo
Polyunsaturated fat 0.067 0.417 Tomatillo
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.