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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.

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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 Iron +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%
Contains more Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Contains more Iron +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%
Contains more Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%

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 Vitamin K +28.7%
Contains more Folate +242.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin K +28.7%
Contains more Folate +242.9%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomatillo Opinion
Calories 19 32 Tomatillo
Protein 0.91 0.96 Tomatillo
Fats 0.14 1.02 Tomatillo
Vitamin C 14.7 11.7 Sauerkraut
Net carbs 1.3799999952316284 3.940000057220459 Tomatillo
Carbs 4.28 5.84 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.62 Sauerkraut
Calcium 30 7 Sauerkraut
Potassium 170 268 Tomatillo
Magnesium 13 20 Tomatillo
Sugar 1.78 3.93 Sauerkraut
Fiber 2.9 1.9 Sauerkraut
Copper 0.096 0.079 Sauerkraut
Zinc 0.19 0.22 Tomatillo
Starch
Phosphorus 20 39 Tomatillo
Sodium 661 1 Tomatillo
Vitamin A 18 114 Tomatillo
Vitamin E 0.14 0.38 Tomatillo
Vitamin D 0 0
Vitamin B1 0.021 0.044 Tomatillo
Vitamin B2 0.022 0.035 Tomatillo
Vitamin B3 0.143 1.85 Tomatillo
Vitamin B5 0.093 0.15 Tomatillo
Vitamin B6 0.13 0.056 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 10.1 Sauerkraut
Folate 24 7 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.139 Sauerkraut
Monounsaturated Fat 0.013 0.155 Tomatillo
Polyunsaturated fat 0.067 0.417 Tomatillo
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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.