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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CopperCopper +11.6%
Contains more ZincZinc +90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +607.7%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +269.4%
Contains more IronIron +90.5%
Contains more PhosphorusPhosphorus +465%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin KVitamin K +364.3%
Contains more FolateFolate +71.4%
Contains more CholineCholine +20.9%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +1938.1%
Contains more Vitamin B2Vitamin B2 +590.9%
Contains more Vitamin B3Vitamin B3 +1255.2%
Contains more Vitamin B5Vitamin B5 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
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 WaterWater +194.6%
Contains more ProteinProtein +207.7%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +1360.3%
Contains more OtherOther +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +13.6%
Contains more Mono. FatMonounsaturated 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 DV% diff.
Vitamin B1 0.021mg 0.428mg 34%
Sodium 661mg 28mg 28%
Carbs 4.28g 62.5g 19%
Magnesium 13mg 92mg 19%
Iron 1.47mg 2.8mg 17%
Phosphorus 20mg 113mg 13%
Potassium 170mg 628mg 13%
Vitamin C 14.7mg 3.5mg 12%
Vitamin B3 0.143mg 1.938mg 11%
Calories 19kcal 239kcal 11%
Vitamin B2 0.022mg 0.152mg 10%
Vitamin K 13µg 2.8µg 9%
Fiber 2.9g 5.1g 9%
Manganese 0.151mg 7%
Vitamin B6 0.13mg 0.066mg 5%
Calcium 30mg 74mg 4%
Protein 0.91g 2.8g 4%
Folate 24µg 14µg 3%
Copper 0.096mg 0.086mg 1%
Zinc 0.19mg 0.1mg 1%
Saturated fat 0.034g 0.272g 1%
Selenium 0.6µg 1.3µg 1%
Fats 0.14g 0.6g 1%
Vitamin B5 0.093mg 0.143mg 1%
Net carbs 1.38g 57.4g N/A
Sugar 1.78g 38.8g N/A
Vitamin E 0.14mg 0.1mg 0%
Vitamin A 1µg 2µg 0%
Choline 10.4mg 8.6mg 0%
Monounsaturated fat 0.013g 0.181g 0%
Polyunsaturated fat 0.067g 0.059g 0%
Tryptophan 0.008mg 0.018mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0.139mg 0%
Methionine 0.009mg 0.014mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
18%
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.