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Tomatillo vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Tomatillo and Sauerkraut

  • Tomatillo has more Manganese, and Vitamin B3, however, Sauerkraut is higher in Iron, and Vitamin B6.
  • Tomatillo covers your daily need of Manganese 6646% more than Sauerkraut.
  • Tomatillo has 13 times more Vitamin B3 than Sauerkraut. While Tomatillo has 1.85mg of Vitamin B3, Sauerkraut has only 0.143mg.
  • Tomatillo has less Sodium.

These are the specific foods used in this comparison Tomatillos, raw and Sauerkraut, canned, solids and liquids.

Infographic

Tomatillo 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +53.8%
Contains more Phosphorus +95%
Contains more Potassium +57.6%
Contains less Sodium -99.8%
Contains more Zinc +15.8%
Contains more Manganese +101224.5%
Contains more Calcium +328.6%
Contains more Iron +137.1%
Contains more Copper +21.5%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +53.8%
Contains more Phosphorus +95%
Contains more Potassium +57.6%
Contains less Sodium -99.8%
Contains more Zinc +15.8%
Contains more Manganese +101224.5%
Contains more Calcium +328.6%
Contains more Iron +137.1%
Contains more Copper +21.5%
Contains more Selenium +20%

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.
:
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 Folate +242.9%
Contains more Vitamin K +28.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
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 +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 Folate +242.9%
Contains more Vitamin K +28.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +628.6%
Contains more Carbs +36.4%
Contains more Other +290.9%
Equal in Protein - 0.91
Equal in Water - 92.52
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 Fats +628.6%
Contains more Carbs +36.4%
Contains more Other +290.9%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1092.3%
Contains more Polyunsaturated fat +522.4%
Contains less Saturated Fat -75.5%
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +1092.3%
Contains more Polyunsaturated fat +522.4%
Contains less Saturated Fat -75.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Sauerkraut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Sauerkraut Opinion
Net carbs 3.94g 1.38g Tomatillo
Protein 0.96g 0.91g Tomatillo
Fats 1.02g 0.14g Tomatillo
Carbs 5.84g 4.28g Tomatillo
Calories 32kcal 19kcal Tomatillo
Fructose 0.04g Sauerkraut
Sugar 3.93g 1.78g Sauerkraut
Fiber 1.9g 2.9g Sauerkraut
Calcium 7mg 30mg Sauerkraut
Iron 0.62mg 1.47mg Sauerkraut
Magnesium 20mg 13mg Tomatillo
Phosphorus 39mg 20mg Tomatillo
Potassium 268mg 170mg Tomatillo
Sodium 1mg 661mg Tomatillo
Zinc 0.22mg 0.19mg Tomatillo
Copper 0.079mg 0.096mg Sauerkraut
Manganese 153mg 0.151mg Tomatillo
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 114IU 18IU Tomatillo
Vitamin A RAE 6µg 1µg Tomatillo
Vitamin E 0.38mg 0.14mg Tomatillo
Vitamin C 11.7mg 14.7mg Sauerkraut
Vitamin B1 0.044mg 0.021mg Tomatillo
Vitamin B2 0.035mg 0.022mg Tomatillo
Vitamin B3 1.85mg 0.143mg Tomatillo
Vitamin B5 0.15mg 0.093mg Tomatillo
Vitamin B6 0.056mg 0.13mg Sauerkraut
Folate 7µg 24µg Sauerkraut
Vitamin K 10.1µg 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.139g 0.034g Sauerkraut
Monounsaturated Fat 0.155g 0.013g Tomatillo
Polyunsaturated fat 0.417g 0.067g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo 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
13%
Tomatillo
13%
Sauerkraut
Minerals Daily Need Coverage Score
2007%
Tomatillo
24%
Sauerkraut

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 is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.