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Sauerkraut vs Tomato juice - In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Tomato juice

  • Sauerkraut is higher in Iron, Fiber, Vitamin K, and Copper, yet Tomato juice is higher in Vitamin C, and Vitamin B1.
  • Tomato juice covers your daily Vitamin C needs 62% more than Sauerkraut.
  • Sauerkraut contains 66 times more Sodium than Tomato juice. While Sauerkraut contains 661mg of Sodium, Tomato juice contains only 10mg.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Tomato juice, canned, without salt added.

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Sauerkraut vs Tomato juice 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 +276.9%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +128.6%
Contains more Zinc +72.7%
Contains more Potassium +27.6%
Contains less Sodium -98.5%
Equal in Phosphorus - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 20% 8% 14% 3% 9% 2%
Contains more Iron +276.9%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +128.6%
Contains more Zinc +72.7%
Contains more Potassium +27.6%
Contains less Sodium -98.5%
Equal in Phosphorus - 19

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 B6 +85.7%
Contains more Vitamin K +465.2%
Contains more Folate +20%
Contains more Vitamin C +376.9%
Contains more Vitamin A +2400%
Contains more Vitamin E +128.6%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B3 +370.6%
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 234% 27% 7% 0% 25% 18% 13% 0% 17% 0% 6% 15%
Contains more Vitamin B6 +85.7%
Contains more Vitamin K +465.2%
Contains more Folate +20%
Contains more Vitamin C +376.9%
Contains more Vitamin A +2400%
Contains more Vitamin E +128.6%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B3 +370.6%

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
30
Tomato juice
Mineral Summary Score
28
Sauerkraut
9
Tomato juice

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
5%
Tomato juice
Carbohydrates
4%
Sauerkraut
4%
Tomato juice
Fats
1%
Sauerkraut
1%
Tomato juice

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 Tomato juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Tomato juice
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?
Tomato juice
Tomato juice contains less Sodium (difference - 651mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.8g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomato juice Opinion
Calories 19 17 Sauerkraut
Protein 0.91 0.85 Sauerkraut
Fats 0.14 0.29 Tomato juice
Vitamin C 14.7 70.1 Tomato juice
Net carbs 1.3799999952316284 3.130000114440918 Tomato juice
Carbs 4.28 3.53 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.39 Sauerkraut
Calcium 30 10 Sauerkraut
Potassium 170 217 Tomato juice
Magnesium 13 11 Sauerkraut
Sugar 1.78 2.58 Sauerkraut
Fiber 2.9 0.4 Sauerkraut
Copper 0.096 0.042 Sauerkraut
Zinc 0.19 0.11 Sauerkraut
Starch
Phosphorus 20 19 Sauerkraut
Sodium 661 10 Tomato juice
Vitamin A 18 450 Tomato juice
Vitamin E 0.14 0.32 Tomato juice
Vitamin D 0 0
Vitamin B1 0.021 0.1 Tomato juice
Vitamin B2 0.022 0.078 Tomato juice
Vitamin B3 0.143 0.673 Tomato juice
Vitamin B5 0.093 Sauerkraut
Vitamin B6 0.13 0.07 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 2.3 Sauerkraut
Folate 24 20 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.019 Tomato juice
Monounsaturated Fat 0.013 0.005 Sauerkraut
Polyunsaturated fat 0.067 0.027 Sauerkraut
Tryptophan 0.008 0.006 Sauerkraut
Threonine 0.025 0.026 Tomato juice
Isoleucine 0.021 0.017 Sauerkraut
Leucine 0.029 0.024 Sauerkraut
Lysine 0.031 0.026 Sauerkraut
Methionine 0.009 0.005 Sauerkraut
Phenylalanine 0.023 0.026 Tomato juice
Valine 0.03 0.017 Sauerkraut
Histidine 0.016 0.014 Sauerkraut
Fructose 0.04 1.33 Tomato juice

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.