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  6. Sauerkraut vs. Tomatillo

Sauerkraut vs. Tomatillo — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and tomatillos

  • Sauerkraut has more iron and vitamin B6; however, tomatillos are higher in manganese and vitamin B3.
  • Tomatillos cover your daily need for manganese, 6646% more than sauerkraut.
  • Sauerkraut has 661 times more sodium than tomatillos. While sauerkraut has 661mg of sodium, tomatillos have only 1mg.

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

Infographic

Sauerkraut vs Tomatillo 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more CalciumCalcium +328.6%
Contains more IronIron +137.1%
Contains more CopperCopper +21.5%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +57.6%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +95%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +101224.5%

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%
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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +28.7%
Contains more FolateFolate +242.9%
Contains more CholineCholine +36.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +59.1%
Contains more Vitamin B3Vitamin B3 +1193.7%
Contains more Vitamin B5Vitamin B5 +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomatillo DV% diff.
Manganese 0.151mg 153mg 6646%
Sodium 661mg 1mg 29%
Vitamin B3 0.143mg 1.85mg 11%
Iron 1.47mg 0.62mg 11%
Vitamin B6 0.13mg 0.056mg 6%
Fiber 2.9g 1.9g 4%
Folate 24µg 7µg 4%
Vitamin C 14.7mg 11.7mg 3%
Phosphorus 20mg 39mg 3%
Potassium 170mg 268mg 3%
Vitamin E 0.14mg 0.38mg 2%
Vitamin B1 0.021mg 0.044mg 2%
Copper 0.096mg 0.079mg 2%
Calcium 30mg 7mg 2%
Magnesium 13mg 20mg 2%
Polyunsaturated fat 0.067g 0.417g 2%
Vitamin K 13µg 10.1µg 2%
Vitamin B2 0.022mg 0.035mg 1%
Vitamin B5 0.093mg 0.15mg 1%
Choline 10.4mg 7.6mg 1%
Calories 19kcal 32kcal 1%
Vitamin A 1µg 6µg 1%
Carbs 4.28g 5.84g 1%
Fats 0.14g 1.02g 1%
Protein 0.91g 0.96g 0%
Net carbs 1.38g 3.94g N/A
Sugar 1.78g 3.93g N/A
Zinc 0.19mg 0.22mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.034g 0.139g 0%
Monounsaturated fat 0.013g 0.155g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more OtherOther +290.9%
Contains more FatsFats +628.6%
Contains more CarbsCarbs +36.4%
~equal in Protein ~0.96g
~equal in Water ~91.63g

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +1092.3%
Contains more Poly. FatPolyunsaturated fat +522.4%

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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. 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.