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  6. Sauerkraut vs. Tamarind

Sauerkraut vs. Tamarind — In-Depth Nutrition Comparison

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Differences between Sauerkraut and Tamarind

  • Sauerkraut has more Vitamin C, while Tamarind has more Vitamin B1, Magnesium, Iron, Potassium, Phosphorus, Vitamin B3, Vitamin B2, and Fiber.
  • Tamarind's daily need coverage for Vitamin B1 is 34% higher.
  • Tamarind contains 24 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Tamarind contains 28mg.

The food types used in this comparison are Sauerkraut, canned, solids and liquids and Tamarinds, raw.

Infographic

Sauerkraut vs Tamarind 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sauerkraut
Sauerkraut
3
:
7
Tamarind
Tamarind
Contains more Zinc +90%
Contains more Copper +11.6%
Contains more Calcium +146.7%
Contains more Iron +90.5%
Contains more Magnesium +607.7%
Contains more Phosphorus +465%
Contains more Potassium +269.4%
Contains less Sodium -95.8%
Contains more Selenium +116.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Tamarind
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Zinc +90%
Contains more Copper +11.6%
Contains more Calcium +146.7%
Contains more Iron +90.5%
Contains more Magnesium +607.7%
Contains more Phosphorus +465%
Contains more Potassium +269.4%
Contains less Sodium -95.8%
Contains more Selenium +116.7%

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.
Sauerkraut
Sauerkraut
5
:
5
Tamarind
Tamarind
Contains more Vitamin E +40%
Contains more Vitamin C +320%
Contains more Vitamin B6 +97%
Contains more Folate +71.4%
Contains more Vitamin K +364.3%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +1938.1%
Contains more Vitamin B2 +590.9%
Contains more Vitamin B3 +1255.2%
Contains more Vitamin B5 +53.8%
Sauerkraut
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%
Tamarind
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Contains more Vitamin E +40%
Contains more Vitamin C +320%
Contains more Vitamin B6 +97%
Contains more Folate +71.4%
Contains more Vitamin K +364.3%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +1938.1%
Contains more Vitamin B2 +590.9%
Contains more Vitamin B3 +1255.2%
Contains more Vitamin B5 +53.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
4
Tamarind
Tamarind
Contains more Water +194.6%
Contains more Protein +207.7%
Contains more Fats +328.6%
Contains more Carbs +1360.3%
Contains more Other +25.6%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Tamarind
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more Water +194.6%
Contains more Protein +207.7%
Contains more Fats +328.6%
Contains more Carbs +1360.3%
Contains more Other +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Tamarind
Tamarind
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +13.6%
Contains more Monounsaturated Fat +1292.3%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Tamarind
53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +13.6%
Contains more Monounsaturated Fat +1292.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Tamarind Opinion
Net carbs 1.38g 57.4g Tamarind
Protein 0.91g 2.8g Tamarind
Fats 0.14g 0.6g Tamarind
Carbs 4.28g 62.5g Tamarind
Calories 19kcal 239kcal Tamarind
Fructose 0.04g Sauerkraut
Sugar 1.78g 38.8g Sauerkraut
Fiber 2.9g 5.1g Tamarind
Calcium 30mg 74mg Tamarind
Iron 1.47mg 2.8mg Tamarind
Magnesium 13mg 92mg Tamarind
Phosphorus 20mg 113mg Tamarind
Potassium 170mg 628mg Tamarind
Sodium 661mg 28mg Tamarind
Zinc 0.19mg 0.1mg Sauerkraut
Copper 0.096mg 0.086mg Sauerkraut
Manganese 0.151mg Sauerkraut
Selenium 0.6µg 1.3µg Tamarind
Vitamin A 18IU 30IU Tamarind
Vitamin A RAE 1µg 2µg Tamarind
Vitamin E 0.14mg 0.1mg Sauerkraut
Vitamin C 14.7mg 3.5mg Sauerkraut
Vitamin B1 0.021mg 0.428mg Tamarind
Vitamin B2 0.022mg 0.152mg Tamarind
Vitamin B3 0.143mg 1.938mg Tamarind
Vitamin B5 0.093mg 0.143mg Tamarind
Vitamin B6 0.13mg 0.066mg Sauerkraut
Folate 24µg 14µg Sauerkraut
Vitamin K 13µg 2.8µg Sauerkraut
Tryptophan 0.008mg 0.018mg Tamarind
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg 0.139mg Tamarind
Methionine 0.009mg 0.014mg Tamarind
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.272g Sauerkraut
Monounsaturated Fat 0.013g 0.181g Tamarind
Polyunsaturated fat 0.067g 0.059g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Tamarind
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%
Sauerkraut
20%
Tamarind
Minerals Daily Need Coverage Score
24%
Sauerkraut
34%
Tamarind

Comparison summary

Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 633mg)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 37.02g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.238g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.