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  6. Tamale vs. Sauerkraut

Tamale vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Tamale and Sauerkraut?

  • Tamale is richer in Vitamin B12, Zinc, Phosphorus, Selenium, and Vitamin B3, while Sauerkraut is higher in Vitamin C.
  • Tamale's daily need coverage for Vitamin B12 is 23% higher.

We used Tamales (Navajo) and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Tamale 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.
Tamale
Tamale
6
:
4
Sauerkraut
Sauerkraut
Contains more Magnesium +69.2%
Contains more Phosphorus +395%
Contains less Sodium -35.4%
Contains more Zinc +678.9%
Contains more Manganese +15.2%
Contains more Selenium +900%
Contains more Iron +20.5%
Contains more Potassium +29.8%
Contains more Copper +52.4%
Equal in Calcium - 30
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +69.2%
Contains more Phosphorus +395%
Contains less Sodium -35.4%
Contains more Zinc +678.9%
Contains more Manganese +15.2%
Contains more Selenium +900%
Contains more Iron +20.5%
Contains more Potassium +29.8%
Contains more Copper +52.4%
Equal in Calcium - 30

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.
Tamale
Tamale
6
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +263.6%
Contains more Vitamin B3 +1011.9%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +764.7%
Contains more Folate +60%
Equal in Vitamin B6 - 0.13
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Sauerkraut
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%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +263.6%
Contains more Vitamin B3 +1011.9%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +764.7%
Contains more Folate +60%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +590.1%
Contains more Fats +4271.4%
Contains more Carbs +323.4%
Contains more Water +35.9%
Contains more Other +55.8%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Sauerkraut
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 Protein +590.1%
Contains more Fats +4271.4%
Contains more Carbs +323.4%
Contains more Water +35.9%
Contains more Other +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +20969.2%
Contains more Polyunsaturated fat +926.9%
Contains less Saturated Fat -98.6%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +20969.2%
Contains more Polyunsaturated fat +926.9%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
5
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +50%
Contains more Fructose +325%
Contains more Maltose +∞%
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Sauerkraut
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +50%
Contains more Fructose +325%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Sauerkraut Opinion
Net carbs 15.02g 1.38g Tamale
Protein 6.28g 0.91g Tamale
Fats 6.12g 0.14g Tamale
Carbs 18.12g 4.28g Tamale
Calories 153kcal 19kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g 0.04g Tamale
Sugar 0.99g 1.78g Tamale
Fiber 3.1g 2.9g Tamale
Calcium 29mg 30mg Sauerkraut
Iron 1.22mg 1.47mg Sauerkraut
Magnesium 22mg 13mg Tamale
Phosphorus 99mg 20mg Tamale
Potassium 131mg 170mg Sauerkraut
Sodium 427mg 661mg Tamale
Zinc 1.48mg 0.19mg Tamale
Copper 0.063mg 0.096mg Sauerkraut
Manganese 0.174mg 0.151mg Tamale
Selenium 6µg 0.6µg Tamale
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0mg 0.14mg Sauerkraut
Vitamin C 1.7mg 14.7mg Sauerkraut
Vitamin B1 0.05mg 0.021mg Tamale
Vitamin B2 0.08mg 0.022mg Tamale
Vitamin B3 1.59mg 0.143mg Tamale
Vitamin B5 0.205mg 0.093mg Tamale
Vitamin B6 0.143mg 0.13mg Tamale
Folate 15µg 24µg Sauerkraut
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 13µg Sauerkraut
Tryptophan 0.052mg 0.008mg Tamale
Threonine 0.239mg 0.025mg Tamale
Isoleucine 0.271mg 0.021mg Tamale
Leucine 0.568mg 0.029mg Tamale
Lysine 0.427mg 0.031mg Tamale
Methionine 0.15mg 0.009mg Tamale
Phenylalanine 0.275mg 0.023mg Tamale
Valine 0.318mg 0.03mg Tamale
Histidine 0.196mg 0.016mg Tamale
Cholesterol 17mg 0mg Sauerkraut
Saturated Fat 2.396g 0.034g Sauerkraut
Monounsaturated Fat 2.739g 0.013g Tamale
Polyunsaturated fat 0.688g 0.067g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Sauerkraut
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
16%
Tamale
13%
Sauerkraut
Minerals Daily Need Coverage Score
30%
Tamale
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 234mg)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 2.362g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
?
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.
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.