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  6. Tofu vs. Sauerkraut

Tofu vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Sauerkraut?

  • Tofu is richer in Iron, Calcium, Manganese, Selenium, Phosphorus, and Copper, while Sauerkraut is higher in Vitamin C, Fiber, and Vitamin K.
  • Tofu's daily need coverage for Iron is 49% higher.
  • Sauerkraut has 15 times less Selenium than Tofu. Tofu has 8.9µg of Selenium, while Sauerkraut has 0.6µg.
  • Tofu is lower in Sodium.

We used Tofu, raw, regular, prepared with calcium sulfate and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Tofu 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.
Tofu
Tofu
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +1066.7%
Contains more Iron +264.6%
Contains more Magnesium +130.8%
Contains more Phosphorus +385%
Contains less Sodium -98.9%
Contains more Zinc +321.1%
Contains more Copper +101%
Contains more Manganese +300.7%
Contains more Selenium +1383.3%
Contains more Potassium +40.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +1066.7%
Contains more Iron +264.6%
Contains more Magnesium +130.8%
Contains more Phosphorus +385%
Contains less Sodium -98.9%
Contains more Zinc +321.1%
Contains more Copper +101%
Contains more Manganese +300.7%
Contains more Selenium +1383.3%
Contains more Potassium +40.5%

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.
Tofu
Tofu
4
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin A +372.2%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +36.4%
Contains more Vitamin E +1300%
Contains more Vitamin C +14600%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +176.6%
Contains more Folate +60%
Contains more Vitamin K +441.7%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 A +372.2%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +36.4%
Contains more Vitamin E +1300%
Contains more Vitamin C +14600%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +176.6%
Contains more Folate +60%
Contains more Vitamin K +441.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +787.9%
Contains more Fats +3314.3%
Contains more Carbs +128.9%
Contains more Other +198.6%
Equal in Water - 92.52
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +787.9%
Contains more Fats +3314.3%
Contains more Carbs +128.9%
Contains more Other +198.6%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +3928.4%
Contains less Saturated Fat -95.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +3928.4%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Sauerkraut Opinion
Net carbs 1.57g 1.38g Tofu
Protein 8.08g 0.91g Tofu
Fats 4.78g 0.14g Tofu
Carbs 1.87g 4.28g Sauerkraut
Calories 76kcal 19kcal Tofu
Fructose 0.04g Sauerkraut
Sugar 0.62g 1.78g Tofu
Fiber 0.3g 2.9g Sauerkraut
Calcium 350mg 30mg Tofu
Iron 5.36mg 1.47mg Tofu
Magnesium 30mg 13mg Tofu
Phosphorus 97mg 20mg Tofu
Potassium 121mg 170mg Sauerkraut
Sodium 7mg 661mg Tofu
Zinc 0.8mg 0.19mg Tofu
Copper 0.193mg 0.096mg Tofu
Manganese 0.605mg 0.151mg Tofu
Selenium 8.9µg 0.6µg Tofu
Vitamin A 85IU 18IU Tofu
Vitamin A RAE 1µg Sauerkraut
Vitamin E 0.01mg 0.14mg Sauerkraut
Vitamin C 0.1mg 14.7mg Sauerkraut
Vitamin B1 0.081mg 0.021mg Tofu
Vitamin B2 0.052mg 0.022mg Tofu
Vitamin B3 0.195mg 0.143mg Tofu
Vitamin B5 0.068mg 0.093mg Sauerkraut
Vitamin B6 0.047mg 0.13mg Sauerkraut
Folate 15µg 24µg Sauerkraut
Vitamin K 2.4µg 13µg Sauerkraut
Tryptophan 0.12mg 0.008mg Tofu
Threonine 0.402mg 0.025mg Tofu
Isoleucine 0.435mg 0.021mg Tofu
Leucine 0.713mg 0.029mg Tofu
Lysine 0.452mg 0.031mg Tofu
Methionine 0.108mg 0.009mg Tofu
Phenylalanine 0.428mg 0.023mg Tofu
Valine 0.446mg 0.03mg Tofu
Histidine 0.221mg 0.016mg Tofu
Saturated Fat 0.691g 0.034g Sauerkraut
Monounsaturated Fat 1.056g 0.013g Tofu
Polyunsaturated fat 2.699g 0.067g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
13%
Sauerkraut
Minerals Daily Need Coverage Score
59%
Tofu
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.16g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 654mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.657g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.