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

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A recap on differences between Sun-dried tomato and Sauerkraut

  • Sun-dried tomato is higher than Sauerkraut in Vitamin C, Copper, Potassium, Vitamin B2, Vitamin B3, Phosphorus, Magnesium, Iron, and Vitamin B6.
  • Sun-dried tomato covers your daily Vitamin C needs 97% more than Sauerkraut.
  • Sun-dried tomato contains 25 times more Vitamin B3 than Sauerkraut. While Sun-dried tomato contains 3.63mg of Vitamin B3, Sauerkraut contains only 0.143mg.
  • 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
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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
Contains more Iron +82.3%
Contains more Calcium +56.7%
Contains more Potassium +820.6%
Contains more Magnesium +523.1%
Contains more Copper +392.7%
Contains more Zinc +310.5%
Contains more Phosphorus +595%
Contains less Sodium -59.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Iron +82.3%
Contains more Calcium +56.7%
Contains more Potassium +820.6%
Contains more Magnesium +523.1%
Contains more Copper +392.7%
Contains more Zinc +310.5%
Contains more Phosphorus +595%
Contains less Sodium -59.8%

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
:
Contains more Vitamin C +592.5%
Contains more Vitamin A +7044.4%
Contains more Vitamin B1 +819%
Contains more Vitamin B2 +1640.9%
Contains more Vitamin B3 +2438.5%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +145.4%
Equal in Folate - 24
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
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%
Contains more Vitamin C +592.5%
Contains more Vitamin A +7044.4%
Contains more Vitamin B1 +819%
Contains more Vitamin B2 +1640.9%
Contains more Vitamin B3 +2438.5%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +145.4%
Equal in Folate - 24

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
62
Sun-dried tomato
13
Sauerkraut
Mineral Summary Score
73
Sun-dried tomato
28
Sauerkraut

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
30%
Sun-dried tomato
5%
Sauerkraut
Carbohydrates
23%
Sun-dried tomato
4%
Sauerkraut
Fats
65%
Sun-dried tomato
1%
Sauerkraut

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.
Sun-dried tomato Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Sauerkraut
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 is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 395mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.859g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Sauerkraut Opinion
Calories 213 19 Sun-dried tomato
Protein 5.06 0.91 Sun-dried tomato
Fats 14.08 0.14 Sun-dried tomato
Vitamin C 101.8 14.7 Sun-dried tomato
Net carbs 17.530000686645508 1.3799999952316284 Sun-dried tomato
Carbs 23.33 4.28 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 1.47 Sun-dried tomato
Calcium 47 30 Sun-dried tomato
Potassium 1565 170 Sun-dried tomato
Magnesium 81 13 Sun-dried tomato
Sugar 1.78 Sun-dried tomato
Fiber 5.8 2.9 Sun-dried tomato
Copper 0.473 0.096 Sun-dried tomato
Zinc 0.78 0.19 Sun-dried tomato
Starch
Phosphorus 139 20 Sun-dried tomato
Sodium 266 661 Sun-dried tomato
Vitamin A 1286 18 Sun-dried tomato
Vitamin E 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.193 0.021 Sun-dried tomato
Vitamin B2 0.383 0.022 Sun-dried tomato
Vitamin B3 3.63 0.143 Sun-dried tomato
Vitamin B5 0.479 0.093 Sun-dried tomato
Vitamin B6 0.319 0.13 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 13 Sauerkraut
Folate 23 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 1.893 0.034 Sauerkraut
Monounsaturated Fat 8.663 0.013 Sun-dried tomato
Polyunsaturated fat 2.06 0.067 Sun-dried tomato
Tryptophan 0.037 0.008 Sun-dried tomato
Threonine 0.128 0.025 Sun-dried tomato
Isoleucine 0.121 0.021 Sun-dried tomato
Leucine 0.185 0.029 Sun-dried tomato
Lysine 0.186 0.031 Sun-dried tomato
Methionine 0.044 0.009 Sun-dried tomato
Phenylalanine 0.131 0.023 Sun-dried tomato
Valine 0.13 0.03 Sun-dried tomato
Histidine 0.077 0.016 Sun-dried tomato
Fructose 0.04 Sauerkraut

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. 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.