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  6. Sauerkraut vs. Tofu

Sauerkraut vs. Tofu — In-Depth Nutrition Comparison

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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

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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Tofu 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%

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
8% 5% 2% 85%
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
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 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%

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/172476/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.