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  6. Tomatillo vs. Sauerkraut

Tomatillo vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between tomatillos and sauerkraut

  • Tomatillos have more manganese and vitamin B3; however, sauerkraut is higher in iron and vitamin B6.
  • Tomatillos cover your daily need for manganese, 6646% more than sauerkraut.
  • Tomatillos have 13 times more vitamin B3 than sauerkraut. While tomatillos have 1.85mg of vitamin B3, sauerkraut has only 0.143mg.
  • Tomatillos have 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" 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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 +53.8%
Contains more PotassiumPotassium +57.6%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +95%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +101224.5%
Contains more CalciumCalcium +328.6%
Contains more IronIron +137.1%
Contains more CopperCopper +21.5%
Contains more SeleniumSelenium +20%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
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 +500%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +59.1%
Contains more Vitamin B3Vitamin B3 +1193.7%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +28.7%
Contains more FolateFolate +242.9%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Sauerkraut DV% diff.
Manganese 153mg 0.151mg 6646%
Sodium 1mg 661mg 29%
Vitamin B3 1.85mg 0.143mg 11%
Iron 0.62mg 1.47mg 11%
Vitamin B6 0.056mg 0.13mg 6%
Fiber 1.9g 2.9g 4%
Folate 7µg 24µg 4%
Vitamin C 11.7mg 14.7mg 3%
Phosphorus 39mg 20mg 3%
Potassium 268mg 170mg 3%
Vitamin E 0.38mg 0.14mg 2%
Vitamin B1 0.044mg 0.021mg 2%
Copper 0.079mg 0.096mg 2%
Calcium 7mg 30mg 2%
Magnesium 20mg 13mg 2%
Polyunsaturated fat 0.417g 0.067g 2%
Vitamin K 10.1µg 13µg 2%
Vitamin B2 0.035mg 0.022mg 1%
Vitamin B5 0.15mg 0.093mg 1%
Choline 7.6mg 10.4mg 1%
Calories 32kcal 19kcal 1%
Vitamin A 6µg 1µg 1%
Carbs 5.84g 4.28g 1%
Fats 1.02g 0.14g 1%
Protein 0.96g 0.91g 0%
Net carbs 3.94g 1.38g N/A
Sugar 3.93g 1.78g N/A
Zinc 0.22mg 0.19mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.139g 0.034g 0%
Monounsaturated fat 0.155g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 FatsFats +628.6%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +290.9%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 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 +1092.3%
Contains more Poly. FatPolyunsaturated fat +522.4%
Contains less Sat. FatSaturated fat -75.5%

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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. 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.