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  6. Sun-dried tomato vs. Sauerkraut

Sun-dried tomato vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on the differences between sun-dried tomato and sauerkraut

  • Sun-dried tomato is higher than sauerkraut in vitamin C, copper, potassium, vitamin B2, vitamin A, vitamin B3, phosphorus, magnesium, and iron.
  • Sun-dried tomato covers your daily vitamin C needs 97% more than sauerkraut.
  • Sun-dried tomato contains 71 times more vitamin A than sauerkraut. While sun-dried tomato contains 1286IU of vitamin A, sauerkraut contains only 18IU.
  • The amount of sodium in sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Sauerkraut, canned, solids, and liquids.

Infographic

Sun-dried tomato vs Sauerkraut 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +56.7%
Contains more PotassiumPotassium +820.6%
Contains more IronIron +82.3%
Contains more CopperCopper +392.7%
Contains more ZincZinc +310.5%
Contains more PhosphorusPhosphorus +595%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +208.6%
Contains more SeleniumSelenium +400%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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%
Contains more Vitamin CVitamin C +592.5%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B1Vitamin B1 +819%
Contains more Vitamin B2Vitamin B2 +1640.9%
Contains more Vitamin B3Vitamin B3 +2438.5%
Contains more Vitamin B5Vitamin B5 +415.1%
Contains more Vitamin B6Vitamin B6 +145.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Sauerkraut DV% diff.
Vitamin C 101.8mg 14.7mg 97%
Copper 0.473mg 0.096mg 42%
Potassium 1565mg 170mg 41%
Vitamin B2 0.383mg 0.022mg 28%
Monounsaturated fat 8.663g 0.013g 22%
Vitamin B3 3.63mg 0.143mg 22%
Fats 14.08g 0.14g 21%
Phosphorus 139mg 20mg 17%
Sodium 266mg 661mg 17%
Magnesium 81mg 13mg 16%
Iron 2.68mg 1.47mg 15%
Vitamin B6 0.319mg 0.13mg 15%
Manganese 0.466mg 0.151mg 14%
Vitamin B1 0.193mg 0.021mg 14%
Polyunsaturated fat 2.06g 0.067g 13%
Fiber 5.8g 2.9g 12%
Vitamin K 13µg 11%
Calories 213kcal 19kcal 10%
Protein 5.06g 0.91g 8%
Vitamin B5 0.479mg 0.093mg 8%
Saturated fat 1.893g 0.034g 8%
Vitamin A 64µg 1µg 7%
Carbs 23.33g 4.28g 6%
Zinc 0.78mg 0.19mg 5%
Selenium 3µg 0.6µg 4%
Choline 10.4mg 2%
Calcium 47mg 30mg 2%
Vitamin E 0.14mg 1%
Net carbs 17.53g 1.38g N/A
Sugar 1.78g N/A
Folate 23µg 24µg 0%
Tryptophan 0.037mg 0.008mg 0%
Threonine 0.128mg 0.025mg 0%
Isoleucine 0.121mg 0.021mg 0%
Leucine 0.185mg 0.029mg 0%
Lysine 0.186mg 0.031mg 0%
Methionine 0.044mg 0.009mg 0%
Phenylalanine 0.131mg 0.023mg 0%
Valine 0.13mg 0.03mg 0%
Histidine 0.077mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +456%
Contains more FatsFats +9957.1%
Contains more CarbsCarbs +445.1%
Contains more OtherOther +72.1%
Contains more WaterWater +71.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +66538.5%
Contains more Poly. FatPolyunsaturated fat +2974.6%
Contains less Sat. FatSaturated fat -98.2%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.