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  6. Tofu vs. Sauerkraut

Tofu vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between tofu and sauerkraut

  • Tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and vitamin B1, yet sauerkraut is higher in vitamin C.
  • Tofu covers your daily calcium needs 65% more than sauerkraut.
  • Tofu contains 29 times more selenium than sauerkraut. While tofu contains 17.4µg of selenium, sauerkraut contains only 0.6µg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Sauerkraut, canned, solids, and liquids.

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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +346.2%
Contains more CalciumCalcium +2176.7%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +81%
Contains more CopperCopper +293.8%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +850%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +682.1%
Contains more SeleniumSelenium +2800%

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
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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 B1Vitamin B1 +652.4%
Contains more Vitamin B2Vitamin B2 +363.6%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B5Vitamin B5 +43%
Contains more FolateFolate +20.8%
Contains more Vitamin CVitamin C +7250%
Contains more Vitamin B6Vitamin B6 +41.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sauerkraut DV% diff.
Calcium 683mg 30mg 65%
Manganese 1.181mg 0.151mg 45%
Protein 17.27g 0.91g 33%
Polyunsaturated fat 4.921g 0.067g 32%
Selenium 17.4µg 0.6µg 31%
Copper 0.378mg 0.096mg 31%
Sodium 14mg 661mg 28%
Phosphorus 190mg 20mg 24%
Vitamin C 0.2mg 14.7mg 16%
Iron 2.66mg 1.47mg 15%
Fats 8.72g 0.14g 13%
Zinc 1.57mg 0.19mg 13%
Vitamin B1 0.158mg 0.021mg 11%
Magnesium 58mg 13mg 11%
Vitamin K 13µg 11%
Vitamin B2 0.102mg 0.022mg 6%
Saturated fat 1.261g 0.034g 6%
Calories 144kcal 19kcal 6%
Monounsaturated fat 1.925g 0.013g 5%
Vitamin B6 0.092mg 0.13mg 3%
Potassium 237mg 170mg 2%
Fiber 2.3g 2.9g 2%
Choline 10.4mg 2%
Carbs 2.78g 4.28g 1%
Folate 29µg 24µg 1%
Vitamin E 0.14mg 1%
Vitamin B5 0.133mg 0.093mg 1%
Vitamin B3 0.381mg 0.143mg 1%
Net carbs 0.48g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.008mg 0%
Threonine 0.785mg 0.025mg 0%
Isoleucine 0.849mg 0.021mg 0%
Leucine 1.392mg 0.029mg 0%
Lysine 0.883mg 0.031mg 0%
Methionine 0.211mg 0.009mg 0%
Phenylalanine 0.835mg 0.023mg 0%
Valine 0.87mg 0.03mg 0%
Histidine 0.431mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +1797.8%
Contains more FatsFats +6128.6%
Contains more CarbsCarbs +54%
Contains more WaterWater +32.5%
Contains more OtherOther +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 +14707.7%
Contains more Poly. FatPolyunsaturated fat +7244.8%
Contains less Sat. FatSaturated fat -97.3%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.