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Tomatillo vs Sauerkraut - In-Depth Nutrition Comparison

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Summary of differences between Tomatillo and Sauerkraut

  • Tomatillo has more Manganese, and Vitamin B3, however Sauerkraut is higher in Iron, and Vitamin B6.
  • Tomatillo covers your daily need of Manganese 6646% more than Sauerkraut.
  • Tomatillo has 13 times more Vitamin B3 than Sauerkraut. While Tomatillo has 1.85mg of Vitamin B3, Sauerkraut has only 0.143mg.
  • Tomatillo has less Sodium.

These are the specific foods used in this comparison Tomatillos, raw and Sauerkraut, canned, solids and liquids.

Infographic

Tomatillo 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 Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%
Contains more Iron +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +57.6%
Contains more Magnesium +53.8%
Contains more Zinc +15.8%
Contains more Phosphorus +95%
Contains less Sodium -99.8%
Contains more Iron +137.1%
Contains more Calcium +328.6%
Contains more Copper +21.5%

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 A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin K +28.7%
Contains more Folate +242.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
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 A +533.3%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +59.1%
Contains more Vitamin B3 +1193.7%
Contains more Vitamin B5 +61.3%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +132.1%
Contains more Vitamin K +28.7%
Contains more Folate +242.9%

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.
Tomatillo Sauerkraut
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Sauerkraut Opinion
Calories 32kcal 19kcal Tomatillo
Protein 0.96g 0.91g Tomatillo
Fats 1.02g 0.14g Tomatillo
Vitamin C 11.7mg 14.7mg Sauerkraut
Net carbs 3.94g 1.38g Tomatillo
Carbs 5.84g 4.28g Tomatillo
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.62mg 1.47mg Sauerkraut
Calcium 7mg 30mg Sauerkraut
Potassium 268mg 170mg Tomatillo
Magnesium 20mg 13mg Tomatillo
Sugar 3.93g 1.78g Sauerkraut
Fiber 1.9g 2.9g Sauerkraut
Copper 0.079mg 0.096mg Sauerkraut
Zinc 0.22mg 0.19mg Tomatillo
Starch g g
Phosphorus 39mg 20mg Tomatillo
Sodium 1mg 661mg Tomatillo
Vitamin A 114IU 18IU Tomatillo
Vitamin E 0.38mg 0.14mg Tomatillo
Vitamin D 0µg 0µg
Vitamin B1 0.044mg 0.021mg Tomatillo
Vitamin B2 0.035mg 0.022mg Tomatillo
Vitamin B3 1.85mg 0.143mg Tomatillo
Vitamin B5 0.15mg 0.093mg Tomatillo
Vitamin B6 0.056mg 0.13mg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 10.1µg 13µg Sauerkraut
Folate 7µg 24µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.139g 0.034g Sauerkraut
Monounsaturated Fat 0.155g 0.013g Tomatillo
Polyunsaturated fat 0.417g 0.067g Tomatillo
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Fructose g 0.04g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
13
Tomatillo
13
Sauerkraut
Mineral Summary Score
14
Tomatillo
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
6%
Tomatillo
5%
Sauerkraut
Carbohydrates
6%
Tomatillo
4%
Sauerkraut
Fats
5%
Tomatillo
1%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.105g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.