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

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 +592.5%
Contains more Vitamin A +7044.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin C +592.5%
Contains more Vitamin A +7044.4%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.