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Sauerkraut vs Tomato - In-Depth Nutrition Comparison

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How are Sauerkraut and Tomato different?

  • Tomato contains less Iron, and Fiber than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 29% more than Tomato.
  • Sauerkraut has 5 times more Iron than Tomato. Sauerkraut has 1.47mg of Iron, while Tomato has 0.27mg.
  • Tomato contains less Sodium.

Sauerkraut, canned, solids and liquids and Tomatoes, red, ripe, raw, year round average types were used in this article.

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Sauerkraut vs Tomato 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
:
3
Tomato
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%
Contains more Potassium +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%
Contains more Potassium +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%

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
:
4
Tomato
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Contains more Folate +60%
Contains more Vitamin A +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Equal in Vitamin C - 13.7
Equal in Vitamin B5 - 0.089
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Contains more Folate +60%
Contains more Vitamin A +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Equal in Vitamin C - 13.7
Equal in Vitamin B5 - 0.089

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
16
Tomato
Mineral Summary Score
28
Sauerkraut
10
Tomato

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
Carbohydrates
4%
Sauerkraut
4%
Tomato
Fats
1%
Sauerkraut
1%
Tomato

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index 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
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
Tomato contains less Sodium (difference - 656mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
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 Opinion
Calories 19 18 Sauerkraut
Protein 0.91 0.88 Sauerkraut
Fats 0.14 0.2 Tomato
Vitamin C 14.7 13.7 Sauerkraut
Carbs 4.28 3.89 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.27 Sauerkraut
Calcium 30 10 Sauerkraut
Potassium 170 237 Tomato
Magnesium 13 11 Sauerkraut
Sugar 1.78 2.63 Sauerkraut
Fiber 2.9 1.2 Sauerkraut
Copper 0.096 0.059 Sauerkraut
Zinc 0.19 0.17 Sauerkraut
Starch 0 Tomato
Phosphorus 20 24 Tomato
Sodium 661 5 Tomato
Vitamin A 18 833 Tomato
Vitamin E 0.14 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.021 0.037 Tomato
Vitamin B2 0.022 0.019 Sauerkraut
Vitamin B3 0.143 0.594 Tomato
Vitamin B5 0.093 0.089 Sauerkraut
Vitamin B6 0.13 0.08 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 7.9 Sauerkraut
Folate 24 15 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.028 Tomato
Monounsaturated Fat 0.013 0.031 Tomato
Polyunsaturated fat 0.067 0.083 Tomato
Tryptophan 0.008 0.006 Sauerkraut
Threonine 0.025 0.027 Tomato
Isoleucine 0.021 0.018 Sauerkraut
Leucine 0.029 0.025 Sauerkraut
Lysine 0.031 0.027 Sauerkraut
Methionine 0.009 0.006 Sauerkraut
Phenylalanine 0.023 0.027 Tomato
Valine 0.03 0.018 Sauerkraut
Histidine 0.016 0.014 Sauerkraut
Fructose 0.04 1.37 Tomato

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.