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Tomato vs Sauerkraut - In-Depth Nutrition Comparison

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How are Tomato and Sauerkraut different?

  • Tomato contains less Iron, and Fiber than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 29% more than Tomato.
  • Tomato contains less Sodium.

Tomatoes, red, ripe, raw, year round average and Sauerkraut, canned, solids and liquids types were used in this article.

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Tomato 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 +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +39.4%
Contains more Phosphorus +20%
Contains less Sodium -99.2%
Contains more Iron +444.4%
Contains more Calcium +200%
Contains more Magnesium +18.2%
Contains more Copper +62.7%
Contains more Zinc +11.8%

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
Tomato
4
:
Contains more Vitamin A +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Contains more Folate +60%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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 +4527.8%
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B6 +62.5%
Contains more Vitamin K +64.6%
Contains more Folate +60%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093

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
16
Tomato
13
Sauerkraut
Mineral Summary Score
10
Tomato
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
5%
Tomato
5%
Sauerkraut
Carbohydrates
4%
Tomato
4%
Sauerkraut
Fats
1%
Tomato
1%
Sauerkraut

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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?
Tomato
Tomato contains less Sodium (difference - 656mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.85g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Tomato Sauerkraut Opinion
Calories 18 19 Sauerkraut
Protein 0.88 0.91 Sauerkraut
Fats 0.2 0.14 Tomato
Vitamin C 13.7 14.7 Sauerkraut
Carbs 3.89 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 1.47 Sauerkraut
Calcium 10 30 Sauerkraut
Potassium 237 170 Tomato
Magnesium 11 13 Sauerkraut
Sugar 2.63 1.78 Sauerkraut
Fiber 1.2 2.9 Sauerkraut
Copper 0.059 0.096 Sauerkraut
Zinc 0.17 0.19 Sauerkraut
Starch 0 Tomato
Phosphorus 24 20 Tomato
Sodium 5 661 Tomato
Vitamin A 833 18 Tomato
Vitamin E 0.54 0.14 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.021 Tomato
Vitamin B2 0.019 0.022 Sauerkraut
Vitamin B3 0.594 0.143 Tomato
Vitamin B5 0.089 0.093 Sauerkraut
Vitamin B6 0.08 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 7.9 13 Sauerkraut
Folate 15 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.028 0.034 Tomato
Monounsaturated Fat 0.031 0.013 Tomato
Polyunsaturated fat 0.083 0.067 Tomato
Tryptophan 0.006 0.008 Sauerkraut
Threonine 0.027 0.025 Tomato
Isoleucine 0.018 0.021 Sauerkraut
Leucine 0.025 0.029 Sauerkraut
Lysine 0.027 0.031 Sauerkraut
Methionine 0.006 0.009 Sauerkraut
Phenylalanine 0.027 0.023 Tomato
Valine 0.018 0.03 Sauerkraut
Histidine 0.014 0.016 Sauerkraut
Fructose 1.37 0.04 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.