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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
Tomatillo
Tomatillo
5
:
3
Sauerkraut
Sauerkraut
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%
Tomatillo
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Sauerkraut
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
Tomatillo
Tomatillo
6
:
4
Sauerkraut
Sauerkraut
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%
Tomatillo
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%
Sauerkraut
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
6%
Tomatillo
5%
Sauerkraut
Carbohydrates
6%
Tomatillo
4%
Sauerkraut
Fats
5%
Tomatillo
1%
Sauerkraut

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomatillo Sauerkraut Opinion
Calories 32 19 Tomatillo
Protein 0.96 0.91 Tomatillo
Fats 1.02 0.14 Tomatillo
Vitamin C 11.7 14.7 Sauerkraut
Carbs 5.84 4.28 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.47 Sauerkraut
Calcium 7 30 Sauerkraut
Potassium 268 170 Tomatillo
Magnesium 20 13 Tomatillo
Sugars 3.93 1.78 Sauerkraut
Fiber 1.9 2.9 Sauerkraut
Copper 0.079 0.096 Sauerkraut
Zinc 0.22 0.19 Tomatillo
Starch
Phosphorus 39 20 Tomatillo
Sodium 1 661 Tomatillo
Vitamin A 114 18 Tomatillo
Vitamin E 0.38 0.14 Tomatillo
Vitamin D 0 0
Vitamin B1 0.044 0.021 Tomatillo
Vitamin B2 0.035 0.022 Tomatillo
Vitamin B3 1.85 0.143 Tomatillo
Vitamin B5 0.15 0.093 Tomatillo
Vitamin B6 0.056 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 10.1 13 Sauerkraut
Folate 7 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.139 0.034 Sauerkraut
Monounsaturated Fat 0.155 0.013 Tomatillo
Polyunsaturated fat 0.417 0.067 Tomatillo
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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 of 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.