Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Tofu

Sauerkraut vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on the differences between sauerkraut and tofu

  • Sauerkraut is higher in vitamin C, yet tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and vitamin B1.
  • Tofu covers your daily calcium needs 65% more than sauerkraut.
  • Sauerkraut contains 74 times more vitamin C than tofu. While sauerkraut contains 14.7mg of vitamin C, tofu contains only 0.2mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Sauerkraut vs Tofu 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.
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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +346.2%
Contains more CalciumCalcium +2176.7%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +81%
Contains more CopperCopper +293.8%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +850%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +682.1%
Contains more SeleniumSelenium +2800%

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%
Tofu
Tofu
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +7250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +652.4%
Contains more Vitamin B2Vitamin B2 +363.6%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B5Vitamin B5 +43%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Tofu DV% diff.
Calcium 30mg 683mg 65%
Manganese 0.151mg 1.181mg 45%
Protein 0.91g 17.27g 33%
Polyunsaturated fat 0.067g 4.921g 32%
Selenium 0.6µg 17.4µg 31%
Copper 0.096mg 0.378mg 31%
Sodium 661mg 14mg 28%
Phosphorus 20mg 190mg 24%
Vitamin C 14.7mg 0.2mg 16%
Iron 1.47mg 2.66mg 15%
Fats 0.14g 8.72g 13%
Zinc 0.19mg 1.57mg 13%
Vitamin B1 0.021mg 0.158mg 11%
Magnesium 13mg 58mg 11%
Vitamin K 13µg 11%
Vitamin B2 0.022mg 0.102mg 6%
Saturated fat 0.034g 1.261g 6%
Calories 19kcal 144kcal 6%
Monounsaturated fat 0.013g 1.925g 5%
Vitamin B6 0.13mg 0.092mg 3%
Potassium 170mg 237mg 2%
Fiber 2.9g 2.3g 2%
Choline 10.4mg 2%
Carbs 4.28g 2.78g 1%
Folate 24µg 29µg 1%
Vitamin E 0.14mg 1%
Vitamin B5 0.093mg 0.133mg 1%
Vitamin B3 0.143mg 0.381mg 1%
Net carbs 1.38g 0.48g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0%
Tryptophan 0.008mg 0.235mg 0%
Threonine 0.025mg 0.785mg 0%
Isoleucine 0.021mg 0.849mg 0%
Leucine 0.029mg 1.392mg 0%
Lysine 0.031mg 0.883mg 0%
Methionine 0.009mg 0.211mg 0%
Phenylalanine 0.023mg 0.835mg 0%
Valine 0.03mg 0.87mg 0%
Histidine 0.016mg 0.431mg 0%
Fructose 0.04g 0%

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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +54%
Contains more WaterWater +32.5%
Contains more OtherOther +53.6%
Contains more ProteinProtein +1797.8%
Contains more FatsFats +6128.6%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +14707.7%
Contains more Poly. FatPolyunsaturated fat +7244.8%

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.