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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.

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.
Contains more Calcium +200%
Contains more Iron +276.9%
Contains more Magnesium +18.2%
Contains more Zinc +72.7%
Contains more Copper +128.6%
Contains more Manganese +122.1%
Contains more Selenium +20%
Contains more Potassium +27.6%
Contains less Sodium -98.5%
Equal in Phosphorus - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Contains more Calcium +200%
Contains more Iron +276.9%
Contains more Magnesium +18.2%
Contains more Zinc +72.7%
Contains more Copper +128.6%
Contains more Manganese +122.1%
Contains more Selenium +20%
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" charts 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 Folate +20%
Contains more Vitamin K +465.2%
Contains more Vitamin A +2400%
Contains more Vitamin E +128.6%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B3 +370.6%
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 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin B6 +85.7%
Contains more Folate +20%
Contains more Vitamin K +465.2%
Contains more Vitamin A +2400%
Contains more Vitamin E +128.6%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +376.2%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B3 +370.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.2%
Contains more Other +97.2%
Contains more Fats +107.1%
Equal in Protein - 0.85
Equal in Water - 94.24
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 Carbs +21.2%
Contains more Other +97.2%
Contains more Fats +107.1%
Equal in Protein - 0.85
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -44.1%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -44.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +792.9%
Contains more Fructose +3225%
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 Glucose +792.9%
Contains more Fructose +3225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Sauerkraut Tomato juice Opinion
Net carbs 1.38g 3.13g Tomato juice
Protein 0.91g 0.85g Sauerkraut
Fats 0.14g 0.29g Tomato juice
Carbs 4.28g 3.53g Sauerkraut
Calories 19kcal 17kcal Sauerkraut
Fructose 0.04g 1.33g Tomato juice
Sugar 1.78g 2.58g Sauerkraut
Fiber 2.9g 0.4g Sauerkraut
Calcium 30mg 10mg Sauerkraut
Iron 1.47mg 0.39mg Sauerkraut
Magnesium 13mg 11mg Sauerkraut
Phosphorus 20mg 19mg Sauerkraut
Potassium 170mg 217mg Tomato juice
Sodium 661mg 10mg Tomato juice
Zinc 0.19mg 0.11mg Sauerkraut
Copper 0.096mg 0.042mg Sauerkraut
Manganese 0.151mg 0.068mg Sauerkraut
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 450IU Tomato juice
Vitamin A RAE 1µg 23µg Tomato juice
Vitamin E 0.14mg 0.32mg Tomato juice
Vitamin C 14.7mg 70.1mg Tomato juice
Vitamin B1 0.021mg 0.1mg Tomato juice
Vitamin B2 0.022mg 0.078mg Tomato juice
Vitamin B3 0.143mg 0.673mg Tomato juice
Vitamin B5 0.093mg Sauerkraut
Vitamin B6 0.13mg 0.07mg Sauerkraut
Folate 24µg 20µg Sauerkraut
Vitamin K 13µg 2.3µg Sauerkraut
Tryptophan 0.008mg 0.006mg Sauerkraut
Threonine 0.025mg 0.026mg Tomato juice
Isoleucine 0.021mg 0.017mg Sauerkraut
Leucine 0.029mg 0.024mg Sauerkraut
Lysine 0.031mg 0.026mg Sauerkraut
Methionine 0.009mg 0.005mg Sauerkraut
Phenylalanine 0.023mg 0.026mg Tomato juice
Valine 0.03mg 0.017mg Sauerkraut
Histidine 0.016mg 0.014mg Sauerkraut
Saturated Fat 0.034g 0.019g Tomato juice
Monounsaturated Fat 0.013g 0.005g Sauerkraut
Polyunsaturated fat 0.067g 0.027g Sauerkraut
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Tomato juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Sauerkraut
30%
Tomato juice
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
Tomato juice

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.

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.