Sauerkraut vs. Tomato — In-Depth Nutrition Comparison
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How are sauerkraut and tomatoes different?
- Sauerkraut has more iron and fiber; however, tomatoes are richer in vitamin A.
- Sauerkraut covers your daily need for sodium, 29% more than tomatoes.
- Sauerkraut has 5 times more iron than tomatoes. Sauerkraut has 1.47mg of iron, while tomatoes have 0.27mg.
- Tomatoes contain less sodium.
Sauerkraut, canned, solids, and liquids and Tomatoes, red, ripe, raw, year round average types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +444.4% |
| Contains more CopperCopper | +62.7% |
| Contains more ZincZinc | +11.8% |
| Contains more ManganeseManganese | +32.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +39.4% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more Vitamin KVitamin K | +64.6% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +55.2% |
| Contains more Vitamin AVitamin A | +4100% |
| Contains more Vitamin EVitamin E | +285.7% |
| Contains more Vitamin B1Vitamin B1 | +76.2% |
| Contains more Vitamin B3Vitamin B3 | +315.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 5mg | 29% |
| Iron | 1.47mg | 0.27mg | 15% |
| Fiber | 2.9g | 1.2g | 7% |
| Vitamin A | 1µg | 42µg | 5% |
| Vitamin K | 13µg | 7.9µg | 4% |
| Vitamin B6 | 0.13mg | 0.08mg | 4% |
| Copper | 0.096mg | 0.059mg | 4% |
| Vitamin B3 | 0.143mg | 0.594mg | 3% |
| Vitamin E | 0.14mg | 0.54mg | 3% |
| Fructose | 0.04g | 1.37g | 2% |
| Folate | 24µg | 15µg | 2% |
| Calcium | 30mg | 10mg | 2% |
| Potassium | 170mg | 237mg | 2% |
| Manganese | 0.151mg | 0.114mg | 2% |
| Choline | 10.4mg | 6.7mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Vitamin B1 | 0.021mg | 0.037mg | 1% |
| Phosphorus | 20mg | 24mg | 1% |
| Vitamin C | 14.7mg | 13.7mg | 1% |
| Calories | 19kcal | 18kcal | 0% |
| Protein | 0.91g | 0.88g | 0% |
| Fats | 0.14g | 0.2g | 0% |
| Carbs | 4.28g | 3.89g | 0% |
| Net carbs | 1.38g | 2.69g | N/A |
| Magnesium | 13mg | 11mg | 0% |
| Sugar | 1.78g | 2.63g | N/A |
| Zinc | 0.19mg | 0.17mg | 0% |
| Vitamin B2 | 0.022mg | 0.019mg | 0% |
| Vitamin B5 | 0.093mg | 0.089mg | 0% |
| Saturated fat | 0.034g | 0.028g | 0% |
| Monounsaturated fat | 0.013g | 0.031g | 0% |
| Polyunsaturated fat | 0.067g | 0.083g | 0% |
| Tryptophan | 0.008mg | 0.006mg | 0% |
| Threonine | 0.025mg | 0.027mg | 0% |
| Isoleucine | 0.021mg | 0.018mg | 0% |
| Leucine | 0.029mg | 0.025mg | 0% |
| Lysine | 0.031mg | 0.027mg | 0% |
| Methionine | 0.009mg | 0.006mg | 0% |
| Phenylalanine | 0.023mg | 0.027mg | 0% |
| Valine | 0.03mg | 0.018mg | 0% |
| Histidine | 0.016mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more OtherOther | +321.6% |
| Contains more FatsFats | +42.9% |
~equal in
Protein
~0.88g
~equal in
Carbs
~3.89g
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains less Sat. FatSaturated fat | -17.6% |
| Contains more Mono. FatMonounsaturated fat | +138.5% |
| Contains more Poly. FatPolyunsaturated fat | +23.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +792.9% |
| Contains more FructoseFructose | +3325% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
