Sauerkraut vs. Tofu — In-Depth Nutrition Comparison
Compare
What are the main differences between sauerkraut and tofu?
- Sauerkraut is richer in vitamin C, fiber, and vitamin K, while tofu is higher in iron, calcium, manganese, selenium, phosphorus, and copper.
- Tofu's daily need coverage for iron is 49% higher.
- Tofu has 147 times less vitamin C than sauerkraut. Sauerkraut has 14.7mg of vitamin C, while tofu has 0.1mg.
- Tofu is lower in sodium.
- Sauerkraut has a higher glycemic index (32) than tofu (15).
We used Sauerkraut, canned, solids and liquids and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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.
| Contains more PotassiumPotassium | +40.5% |
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +1066.7% |
| Contains more IronIron | +264.6% |
| Contains more CopperCopper | +101% |
| Contains more ZincZinc | +321.1% |
| Contains more PhosphorusPhosphorus | +385% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +300.7% |
| Contains more SeleniumSelenium | +1383.3% |
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 | +14600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B5Vitamin B5 | +36.8% |
| Contains more Vitamin B6Vitamin B6 | +176.6% |
| Contains more Vitamin KVitamin K | +441.7% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin B1Vitamin B1 | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
| Contains more CholineCholine | +176.9% |
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:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +128.9% |
| Contains more OtherOther | +198.6% |
| Contains more ProteinProtein | +787.9% |
| Contains more FatsFats | +3314.3% |
~equal in
Water
~84.55g
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
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +8023.1% |
| Contains more Poly. FatPolyunsaturated fat | +3928.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.47mg | 5.36mg | 49% |
| Calcium | 30mg | 350mg | 32% |
| Sodium | 661mg | 7mg | 28% |
| Manganese | 0.151mg | 0.605mg | 20% |
| Polyunsaturated fat | 0.067g | 2.699g | 18% |
| Vitamin C | 14.7mg | 0.1mg | 16% |
| Selenium | 0.6µg | 8.9µg | 15% |
| Protein | 0.91g | 8.08g | 14% |
| Copper | 0.096mg | 0.193mg | 11% |
| Phosphorus | 20mg | 97mg | 11% |
| Fiber | 2.9g | 0.3g | 10% |
| Vitamin K | 13µg | 2.4µg | 9% |
| Fats | 0.14g | 4.78g | 7% |
| Vitamin B6 | 0.13mg | 0.047mg | 6% |
| Zinc | 0.19mg | 0.8mg | 6% |
| Vitamin B1 | 0.021mg | 0.081mg | 5% |
| Magnesium | 13mg | 30mg | 4% |
| Saturated fat | 0.034g | 0.691g | 3% |
| Monounsaturated fat | 0.013g | 1.056g | 3% |
| Choline | 10.4mg | 28.8mg | 3% |
| Calories | 19kcal | 76kcal | 3% |
| Vitamin B2 | 0.022mg | 0.052mg | 2% |
| Folate | 24µg | 15µg | 2% |
| Vitamin B5 | 0.093mg | 0.068mg | 1% |
| Vitamin E | 0.14mg | 0.01mg | 1% |
| Potassium | 170mg | 121mg | 1% |
| Carbs | 4.28g | 1.87g | 1% |
| Net carbs | 1.38g | 1.57g | N/A |
| Sugar | 1.78g | 0.62g | N/A |
| Vitamin A | 1µg | 0% | |
| Vitamin B3 | 0.143mg | 0.195mg | 0% |
| Tryptophan | 0.008mg | 0.12mg | 0% |
| Threonine | 0.025mg | 0.402mg | 0% |
| Isoleucine | 0.021mg | 0.435mg | 0% |
| Leucine | 0.029mg | 0.713mg | 0% |
| Lysine | 0.031mg | 0.452mg | 0% |
| Methionine | 0.009mg | 0.108mg | 0% |
| Phenylalanine | 0.023mg | 0.428mg | 0% |
| Valine | 0.03mg | 0.446mg | 0% |
| Histidine | 0.016mg | 0.221mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
6%
Minerals Daily Need Coverage Score
24%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.16g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 654mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.657g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.