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Tomato soup vs. Sauerkraut — In-Depth Nutrition Comparison

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How are tomato soup and sauerkraut different?

  • Tomato soup contains less iron, fiber, vitamin K, vitamin C, copper, vitamin B6, and folate than sauerkraut.
  • Sauerkraut covers your daily need for sodium, 21% more than tomato soup.
  • Tomato soup has 2 times more potassium than sauerkraut. Tomato soup has 275mg of potassium, while sauerkraut has 170mg.
  • Tomato soup contains less sodium.

Soup, tomato, canned, prepared with equal volume water, commercial and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 +61.8%
Contains less SodiumSodium -71.9%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +275%
Contains more IronIron +406.9%
Contains more CopperCopper +231%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +125.4%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +900%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B3Vitamin B3 +193.7%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +766.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +65.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +50%
Contains more CarbsCarbs +74.1%
Contains more ProteinProtein +28.2%
Contains more OtherOther +99.1%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 +415.4%
Contains more Poly. FatPolyunsaturated fat +14.9%
Contains less Sat. FatSaturated fat -39.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato soup Sauerkraut
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato soup Sauerkraut DV% diff.
Sodium 186mg 661mg 21%
Iron 0.29mg 1.47mg 15%
Vitamin K 1.5µg 13µg 10%
Fiber 0.5g 2.9g 10%
Vitamin C 6.3mg 14.7mg 9%
Vitamin B6 0.042mg 0.13mg 7%
Copper 0.029mg 0.096mg 7%
Folate 0µg 24µg 6%
Manganese 0.067mg 0.151mg 4%
Potassium 275mg 170mg 3%
Vitamin B5 0.093mg 2%
Vitamin B3 0.42mg 0.143mg 2%
Calcium 8mg 30mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B2 0.007mg 0.022mg 1%
Calories 32kcal 19kcal 1%
Vitamin A 10µg 1µg 1%
Phosphorus 15mg 20mg 1%
Choline 6.3mg 10.4mg 1%
Magnesium 7mg 13mg 1%
Carbs 7.45g 4.28g 1%
Zinc 0.09mg 0.19mg 1%
Protein 0.71g 0.91g 0%
Fats 0.21g 0.14g 0%
Net carbs 6.95g 1.38g N/A
Sugar 4.03g 1.78g N/A
Vitamin E 0.17mg 0.14mg 0%
Vitamin B1 0.02mg 0.021mg 0%
Saturated fat 0.056g 0.034g 0%
Monounsaturated fat 0.067g 0.013g 0%
Polyunsaturated fat 0.077g 0.067g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato soup Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Tomato soup
12%
Sauerkraut
Minerals Daily Need Coverage Score
10%
Tomato soup
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Tomato soup
Tomato soup contains less Sodium (difference - 475mg)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.