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  6. Sauerkraut vs. Tomato juice

Sauerkraut vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on the differences between sauerkraut and tomato juice

  • Sauerkraut is higher in iron, fiber, vitamin K, and copper, yet tomato juice is higher in vitamin C, vitamin A, 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.

Infographic

Sauerkraut vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +200%
Contains more IronIron +276.9%
Contains more CopperCopper +128.6%
Contains more ZincZinc +72.7%
Contains more ManganeseManganese +122.1%
Contains more SeleniumSelenium +20%
Contains more PotassiumPotassium +27.6%
Contains less SodiumSodium -98.5%
~equal in Phosphorus ~19mg

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +465.2%
Contains more FolateFolate +20%
Contains more CholineCholine +52.9%
Contains more Vitamin CVitamin C +376.9%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +370.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomato juice DV% diff.
Vitamin C 14.7mg 70.1mg 62%
Sodium 661mg 10mg 28%
Iron 1.47mg 0.39mg 14%
Fiber 2.9g 0.4g 10%
Vitamin K 13µg 2.3µg 9%
Vitamin B1 0.021mg 0.1mg 7%
Copper 0.096mg 0.042mg 6%
Vitamin B6 0.13mg 0.07mg 5%
Manganese 0.151mg 0.068mg 4%
Vitamin B2 0.022mg 0.078mg 4%
Vitamin B3 0.143mg 0.673mg 3%
Calcium 30mg 10mg 2%
Vitamin B5 0.093mg 2%
Vitamin A 1µg 23µg 2%
Fructose 0.04g 1.33g 2%
Potassium 170mg 217mg 1%
Folate 24µg 20µg 1%
Zinc 0.19mg 0.11mg 1%
Choline 10.4mg 6.8mg 1%
Vitamin E 0.14mg 0.32mg 1%
Calories 19kcal 17kcal 0%
Protein 0.91g 0.85g 0%
Fats 0.14g 0.29g 0%
Carbs 4.28g 3.53g 0%
Net carbs 1.38g 3.13g N/A
Magnesium 13mg 11mg 0%
Sugar 1.78g 2.58g N/A
Phosphorus 20mg 19mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.034g 0.019g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.067g 0.027g 0%
Tryptophan 0.008mg 0.006mg 0%
Threonine 0.025mg 0.026mg 0%
Isoleucine 0.021mg 0.017mg 0%
Leucine 0.029mg 0.024mg 0%
Lysine 0.031mg 0.026mg 0%
Methionine 0.009mg 0.005mg 0%
Phenylalanine 0.023mg 0.026mg 0%
Valine 0.03mg 0.017mg 0%
Histidine 0.016mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more CarbsCarbs +21.2%
Contains more OtherOther +97.2%
Contains more FatsFats +107.1%
~equal in Protein ~0.85g
~equal in Water ~94.24g

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -44.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +792.9%
Contains more FructoseFructose +3225%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.