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Tomato vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 656mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.85g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Tomato Sauerkraut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomato Sauerkraut
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
16
Tomato
13
Sauerkraut
Mineral Summary Score
7
Tomato
21
Sauerkraut

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
Tomato
3
:
Contains more Potassium +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%
Contains more Potassium +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%

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
Tomato
4
:
Contains more Vitamin A +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093
Contains more Vitamin A +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093

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%
Tomato
5%
Sauerkraut
Carbohydrates
4%
Tomato
4%
Sauerkraut
Fats
1%
Tomato
1%
Sauerkraut

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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 Tomato Sauerkraut Opinion
Calories 18 19 Sauerkraut
Protein 0.88 0.91 Sauerkraut
Fats 0.2 0.14 Tomato
Vitamin C 13.7 14.7 Sauerkraut
Carbs 3.89 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 1.47 Sauerkraut
Calcium 10 30 Sauerkraut
Potassium 237 170 Tomato
Magnesium 11 13 Sauerkraut
Sugars 2.63 1.78 Tomato
Fiber 1.2 2.9 Sauerkraut
Copper 0.059 0.096 Sauerkraut
Zinc 0.17 0.19 Sauerkraut
Starch 0 Tomato
Phosphorus 24 20 Tomato
Sodium 5 661 Tomato
Vitamin A 833 18 Tomato
Vitamin E 0.54 0.14 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.021 Tomato
Vitamin B2 0.019 0.022 Sauerkraut
Vitamin B3 0.594 0.143 Tomato
Vitamin B5 0.089 0.093 Sauerkraut
Vitamin B6 0.08 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 7.9 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.028 0.034 Tomato
Monounsaturated Fat 0.031 0.013 Tomato
Polyunsaturated fat 0.083 0.067 Tomato
Tryptophan 0.006 0.008 Sauerkraut
Threonine 0.027 0.025 Tomato
Isoleucine 0.018 0.021 Sauerkraut
Leucine 0.025 0.029 Sauerkraut
Lysine 0.027 0.031 Sauerkraut
Methionine 0.006 0.009 Sauerkraut
Phenylalanine 0.027 0.023 Tomato
Valine 0.018 0.03 Sauerkraut
Histidine 0.014 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.