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  6. Tomato juice vs. Sauerkraut

Tomato juice vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between tomato juice and sauerkraut

  • Tomato juice is higher in vitamin C, vitamin A, and vitamin B1, yet sauerkraut is higher in iron, fiber, vitamin K, and copper.
  • Tomato juice covers your daily vitamin C needs 62% more than sauerkraut.
  • Tomato juice contains 25 times more vitamin A than sauerkraut. While tomato juice contains 450IU of vitamin A, sauerkraut contains only 18IU.
  • The amount of sodium in tomato juice is lower.

Food varieties used in this article are Tomato juice, canned, without salt added and Sauerkraut, canned, solids, and liquids.

Infographic

Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 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 PotassiumPotassium +27.6%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +200%
Contains more IronIron +276.9%
Contains more CopperCopper +128.6%
Contains more ZincZinc +72.7%
Contains more ManganeseManganese +122.1%
Contains more SeleniumSelenium +20%
~equal in Phosphorus ~20mg

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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 CVitamin C +376.9%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +370.6%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +465.2%
Contains more FolateFolate +20%
Contains more CholineCholine +52.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato juice Sauerkraut DV% diff.
Vitamin C 70.1mg 14.7mg 62%
Sodium 10mg 661mg 28%
Iron 0.39mg 1.47mg 14%
Fiber 0.4g 2.9g 10%
Vitamin K 2.3µg 13µg 9%
Vitamin B1 0.1mg 0.021mg 7%
Copper 0.042mg 0.096mg 6%
Vitamin B6 0.07mg 0.13mg 5%
Manganese 0.068mg 0.151mg 4%
Vitamin B2 0.078mg 0.022mg 4%
Vitamin B3 0.673mg 0.143mg 3%
Calcium 10mg 30mg 2%
Vitamin B5 0.093mg 2%
Vitamin A 23µg 1µg 2%
Fructose 1.33g 0.04g 2%
Potassium 217mg 170mg 1%
Folate 20µg 24µg 1%
Zinc 0.11mg 0.19mg 1%
Choline 6.8mg 10.4mg 1%
Vitamin E 0.32mg 0.14mg 1%
Calories 17kcal 19kcal 0%
Protein 0.85g 0.91g 0%
Fats 0.29g 0.14g 0%
Carbs 3.53g 4.28g 0%
Net carbs 3.13g 1.38g N/A
Magnesium 11mg 13mg 0%
Sugar 2.58g 1.78g N/A
Phosphorus 19mg 20mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.019g 0.034g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.027g 0.067g 0%
Tryptophan 0.006mg 0.008mg 0%
Threonine 0.026mg 0.025mg 0%
Isoleucine 0.017mg 0.021mg 0%
Leucine 0.024mg 0.029mg 0%
Lysine 0.026mg 0.031mg 0%
Methionine 0.005mg 0.009mg 0%
Phenylalanine 0.026mg 0.023mg 0%
Valine 0.017mg 0.03mg 0%
Histidine 0.014mg 0.016mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 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 +107.1%
Contains more CarbsCarbs +21.2%
Contains more OtherOther +97.2%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 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 less Sat. FatSaturated fat -44.1%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +148.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +792.9%
Contains more FructoseFructose +3225%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.