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Sauerkraut vs Tomatillo - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Tomatillo

  • Sauerkraut has more Iron, and Vitamin B6, however Tomatillo is higher in Manganese, and Vitamin B3.
  • Tomatillo covers your daily need of Manganese 6646% more than Sauerkraut.
  • Sauerkraut has 661 times more Sodium than Tomatillo. While Sauerkraut has 661mg of Sodium, Tomatillo has only 1mg.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Tomatillos, raw.

Infographic

Sauerkraut vs Tomatillo 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +328.6%
Contains more Iron +137.1%
Contains more Copper +21.5%
Contains more Magnesium +53.8%
Contains more Phosphorus +95%
Contains more Potassium +57.6%
Contains less Sodium -99.8%
Contains more Zinc +15.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +328.6%
Contains more Iron +137.1%
Contains more Copper +21.5%
Contains more Magnesium +53.8%
Contains more Phosphorus +95%
Contains more Potassium +57.6%
Contains less Sodium -99.8%
Contains more Zinc +15.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Folate +242.9%
Contains more Vitamin K +28.7%
Contains more Vitamin A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Folate +242.9%
Contains more Vitamin K +28.7%
Contains more Vitamin A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomatillo Opinion
Net carbs 1.38g 3.94g Tomatillo
Protein 0.91g 0.96g Tomatillo
Fats 0.14g 1.02g Tomatillo
Carbs 4.28g 5.84g Tomatillo
Calories 19kcal 32kcal Tomatillo
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 3.93g Sauerkraut
Fiber 2.9g 1.9g Sauerkraut
Calcium 30mg 7mg Sauerkraut
Iron 1.47mg 0.62mg Sauerkraut
Magnesium 13mg 20mg Tomatillo
Phosphorus 20mg 39mg Tomatillo
Potassium 170mg 268mg Tomatillo
Sodium 661mg 1mg Tomatillo
Zinc 0.19mg 0.22mg Tomatillo
Copper 0.096mg 0.079mg Sauerkraut
Vitamin A 18IU 114IU Tomatillo
Vitamin E 0.14mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 11.7mg Sauerkraut
Vitamin B1 0.021mg 0.044mg Tomatillo
Vitamin B2 0.022mg 0.035mg Tomatillo
Vitamin B3 0.143mg 1.85mg Tomatillo
Vitamin B5 0.093mg 0.15mg Tomatillo
Vitamin B6 0.13mg 0.056mg Sauerkraut
Folate 24µg 7µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 10.1µg Sauerkraut
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.139g Sauerkraut
Monounsaturated Fat 0.013g 0.155g Tomatillo
Polyunsaturated fat 0.067g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
13
Tomatillo
Mineral Summary Score
28
Sauerkraut
14
Tomatillo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
6%
Tomatillo
Carbohydrates
4%
Sauerkraut
6%
Tomatillo
Fats
1%
Sauerkraut
5%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.105g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.