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Sauerkraut vs Sun-dried tomato - In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Sun-dried tomato

  • Sun-dried tomato is higher than Sauerkraut in Vitamin C, Copper, Potassium, Vitamin B2, Vitamin B3, Phosphorus, Magnesium, Iron, and Vitamin B6.
  • Sun-dried tomato covers your daily Vitamin C needs 97% more than Sauerkraut.
  • Sauerkraut contains 2 times more Sodium than Sun-dried tomato. While Sauerkraut contains 661mg of Sodium, Sun-dried tomato contains only 266mg.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Sauerkraut vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.7%
Contains more Iron +82.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +595%
Contains more Potassium +820.6%
Contains less Sodium -59.8%
Contains more Zinc +310.5%
Contains more Copper +392.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains more Calcium +56.7%
Contains more Iron +82.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +595%
Contains more Potassium +820.6%
Contains less Sodium -59.8%
Contains more Zinc +310.5%
Contains more Copper +392.7%

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 A +7044.4%
Contains more Vitamin C +592.5%
Contains more Vitamin B1 +819%
Contains more Vitamin B2 +1640.9%
Contains more Vitamin B3 +2438.5%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +145.4%
Equal in Folate - 23
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +7044.4%
Contains more Vitamin C +592.5%
Contains more Vitamin B1 +819%
Contains more Vitamin B2 +1640.9%
Contains more Vitamin B3 +2438.5%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +145.4%
Equal in Folate - 23

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Sun-dried tomato Opinion
Net carbs 1.38g 17.53g Sun-dried tomato
Protein 0.91g 5.06g Sun-dried tomato
Fats 0.14g 14.08g Sun-dried tomato
Carbs 4.28g 23.33g Sun-dried tomato
Calories 19kcal 213kcal Sun-dried tomato
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g g Sun-dried tomato
Fiber 2.9g 5.8g Sun-dried tomato
Calcium 30mg 47mg Sun-dried tomato
Iron 1.47mg 2.68mg Sun-dried tomato
Magnesium 13mg 81mg Sun-dried tomato
Phosphorus 20mg 139mg Sun-dried tomato
Potassium 170mg 1565mg Sun-dried tomato
Sodium 661mg 266mg Sun-dried tomato
Zinc 0.19mg 0.78mg Sun-dried tomato
Copper 0.096mg 0.473mg Sun-dried tomato
Vitamin A 18IU 1286IU Sun-dried tomato
Vitamin E 0.14mg mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 101.8mg Sun-dried tomato
Vitamin B1 0.021mg 0.193mg Sun-dried tomato
Vitamin B2 0.022mg 0.383mg Sun-dried tomato
Vitamin B3 0.143mg 3.63mg Sun-dried tomato
Vitamin B5 0.093mg 0.479mg Sun-dried tomato
Vitamin B6 0.13mg 0.319mg Sun-dried tomato
Folate 24µg 23µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg µg Sauerkraut
Tryptophan 0.008mg 0.037mg Sun-dried tomato
Threonine 0.025mg 0.128mg Sun-dried tomato
Isoleucine 0.021mg 0.121mg Sun-dried tomato
Leucine 0.029mg 0.185mg Sun-dried tomato
Lysine 0.031mg 0.186mg Sun-dried tomato
Methionine 0.009mg 0.044mg Sun-dried tomato
Phenylalanine 0.023mg 0.131mg Sun-dried tomato
Valine 0.03mg 0.13mg Sun-dried tomato
Histidine 0.016mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 1.893g Sauerkraut
Monounsaturated Fat 0.013g 8.663g Sun-dried tomato
Polyunsaturated fat 0.067g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
62
Sun-dried tomato
Mineral Summary Score
28
Sauerkraut
73
Sun-dried tomato

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 food.
Protein
5%
Sauerkraut
30%
Sun-dried tomato
Carbohydrates
4%
Sauerkraut
23%
Sun-dried tomato
Fats
1%
Sauerkraut
65%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 395mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.859g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.