Sauerkraut vs. Tamale — In-Depth Nutrition Comparison
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What are the main differences between sauerkraut and tamale?
- Sauerkraut is richer in vitamin C, while tamale is higher in vitamin B12, zinc, phosphorus, selenium, and vitamin B3.
- Tamale's daily need coverage for vitamin B12 is 23% higher.
- Tamale has 9 times less vitamin C than sauerkraut. Sauerkraut has 14.7mg of vitamin C, while tamale has 1.7mg.
- Tamale is lower in sodium.
- Tamale has a higher glycemic index (82) than sauerkraut (32).
We used Sauerkraut, canned, solids and liquids and Tamales (Navajo) types in this comparison.
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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 PotassiumPotassium | +29.8% |
| Contains more IronIron | +20.5% |
| Contains more CopperCopper | +52.4% |
| Contains more MagnesiumMagnesium | +69.2% |
| Contains more ZincZinc | +678.9% |
| Contains more PhosphorusPhosphorus | +395% |
| Contains less SodiumSodium | -35.4% |
| Contains more ManganeseManganese | +15.2% |
| Contains more SeleniumSelenium | +900% |
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 CVitamin C | +764.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.1% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +1011.9% |
| Contains more Vitamin B5Vitamin B5 | +120.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +35.9% |
| Contains more OtherOther | +55.8% |
| Contains more ProteinProtein | +590.1% |
| Contains more FatsFats | +4271.4% |
| Contains more CarbsCarbs | +323.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +20969.2% |
| Contains more Poly. FatPolyunsaturated fat | +926.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +50% |
| Contains more FructoseFructose | +325% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin C | 14.7mg | 1.7mg | 14% |
| Zinc | 0.19mg | 1.48mg | 12% |
| Protein | 0.91g | 6.28g | 11% |
| Vitamin K | 13µg | 11% | |
| Saturated fat | 0.034g | 2.396g | 11% |
| Phosphorus | 20mg | 99mg | 11% |
| Selenium | 0.6µg | 6µg | 10% |
| Sodium | 661mg | 427mg | 10% |
| Fats | 0.14g | 6.12g | 9% |
| Vitamin B3 | 0.143mg | 1.59mg | 9% |
| Calories | 19kcal | 153kcal | 7% |
| Monounsaturated fat | 0.013g | 2.739g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 4.28g | 18.12g | 5% |
| Vitamin B2 | 0.022mg | 0.08mg | 4% |
| Copper | 0.096mg | 0.063mg | 4% |
| Polyunsaturated fat | 0.067g | 0.688g | 4% |
| Iron | 1.47mg | 1.22mg | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin B5 | 0.093mg | 0.205mg | 2% |
| Folate | 24µg | 15µg | 2% |
| Vitamin B1 | 0.021mg | 0.05mg | 2% |
| Magnesium | 13mg | 22mg | 2% |
| Manganese | 0.151mg | 0.174mg | 1% |
| Vitamin E | 0.14mg | 0mg | 1% |
| Vitamin B6 | 0.13mg | 0.143mg | 1% |
| Fiber | 2.9g | 3.1g | 1% |
| Potassium | 170mg | 131mg | 1% |
| Net carbs | 1.38g | 15.02g | N/A |
| Calcium | 30mg | 29mg | 0% |
| Sugar | 1.78g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.008mg | 0.052mg | 0% |
| Threonine | 0.025mg | 0.239mg | 0% |
| Isoleucine | 0.021mg | 0.271mg | 0% |
| Leucine | 0.029mg | 0.568mg | 0% |
| Lysine | 0.031mg | 0.427mg | 0% |
| Methionine | 0.009mg | 0.15mg | 0% |
| Phenylalanine | 0.023mg | 0.275mg | 0% |
| Valine | 0.03mg | 0.318mg | 0% |
| Histidine | 0.016mg | 0.196mg | 0% |
| Fructose | 0.04g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
15%
Minerals Daily Need Coverage Score
24%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 234mg)
Which food is cheaper?
Tamale is cheaper (difference - $1)
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 2.362g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
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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.