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  6. Tamarind vs. Sauerkraut

Tamarind vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between tamarind and sauerkraut

  • Tamarind has more vitamin B1, magnesium, iron, potassium, phosphorus, vitamin B3, vitamin B2, and fiber, while sauerkraut has more vitamin C.
  • Tamarind's daily need coverage for vitamin B1 is 34% higher.
  • Sauerkraut contains 14 times less vitamin B3 than tamarind. Tamarind contains 1.938mg of vitamin B3, while sauerkraut contains 0.143mg.
  • The amount of sodium in tamarind is lower.

The food types used in this comparison are Tamarinds, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 +607.7%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +269.4%
Contains more IronIron +90.5%
Contains more PhosphorusPhosphorus +465%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +11.6%
Contains more ZincZinc +90%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +1938.1%
Contains more Vitamin B2Vitamin B2 +590.9%
Contains more Vitamin B3Vitamin B3 +1255.2%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin KVitamin K +364.3%
Contains more FolateFolate +71.4%
Contains more CholineCholine +20.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tamarind Sauerkraut DV% diff.
Vitamin B1 0.428mg 0.021mg 34%
Sodium 28mg 661mg 28%
Carbs 62.5g 4.28g 19%
Magnesium 92mg 13mg 19%
Iron 2.8mg 1.47mg 17%
Phosphorus 113mg 20mg 13%
Potassium 628mg 170mg 13%
Vitamin C 3.5mg 14.7mg 12%
Vitamin B3 1.938mg 0.143mg 11%
Calories 239kcal 19kcal 11%
Vitamin B2 0.152mg 0.022mg 10%
Vitamin K 2.8µg 13µg 9%
Fiber 5.1g 2.9g 9%
Manganese 0.151mg 7%
Vitamin B6 0.066mg 0.13mg 5%
Calcium 74mg 30mg 4%
Protein 2.8g 0.91g 4%
Folate 14µg 24µg 3%
Copper 0.086mg 0.096mg 1%
Zinc 0.1mg 0.19mg 1%
Saturated fat 0.272g 0.034g 1%
Selenium 1.3µg 0.6µg 1%
Fats 0.6g 0.14g 1%
Vitamin B5 0.143mg 0.093mg 1%
Net carbs 57.4g 1.38g N/A
Sugar 38.8g 1.78g N/A
Vitamin E 0.1mg 0.14mg 0%
Vitamin A 2µg 1µg 0%
Choline 8.6mg 10.4mg 0%
Monounsaturated fat 0.181g 0.013g 0%
Polyunsaturated fat 0.059g 0.067g 0%
Tryptophan 0.018mg 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.139mg 0.031mg 0%
Methionine 0.014mg 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 +207.7%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +1360.3%
Contains more OtherOther +25.6%
Contains more WaterWater +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 +1292.3%
Contains less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +13.6%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.