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  6. Tomato vs. Sauerkraut

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.

Infographic

Tomato vs Sauerkraut infographic
Infographic link

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.
Tomato
Tomato
3
:
7
Sauerkraut
Sauerkraut
Contains more Phosphorus +20%
Contains more Potassium +39.4%
Contains less Sodium -99.2%
Contains more Calcium +200%
Contains more Iron +444.4%
Contains more Magnesium +18.2%
Contains more Zinc +11.8%
Contains more Copper +62.7%
Contains more Manganese +32.5%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +20%
Contains more Potassium +39.4%
Contains less Sodium -99.2%
Contains more Calcium +200%
Contains more Iron +444.4%
Contains more Magnesium +18.2%
Contains more Zinc +11.8%
Contains more Copper +62.7%
Contains more Manganese +32.5%
Contains more Selenium +∞%

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.
Tomato
Tomato
4
:
6
Sauerkraut
Sauerkraut
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 Folate +60%
Contains more Vitamin K +64.6%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
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 Folate +60%
Contains more Vitamin K +64.6%
Equal in Vitamin C - 14.7
Equal in Vitamin B5 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Sauerkraut
Sauerkraut
Contains more Fats +42.9%
Contains more Other +321.6%
Equal in Protein - 0.91
Equal in Carbs - 4.28
Equal in Water - 92.52
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Sauerkraut
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 Fats +42.9%
Contains more Other +321.6%
Equal in Protein - 0.91
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
3
:
0
Sauerkraut
Sauerkraut
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +23.9%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +138.5%
Contains more Polyunsaturated fat +23.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
:
0
Sauerkraut
Sauerkraut
Contains more Glucose +792.9%
Contains more Fructose +3325%
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
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 Glucose +792.9%
Contains more Fructose +3325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Sauerkraut Opinion
Net carbs 2.69g 1.38g Tomato
Protein 0.88g 0.91g Sauerkraut
Fats 0.2g 0.14g Tomato
Carbs 3.89g 4.28g Sauerkraut
Calories 18kcal 19kcal Sauerkraut
Fructose 1.37g 0.04g Tomato
Sugar 2.63g 1.78g Sauerkraut
Fiber 1.2g 2.9g Sauerkraut
Calcium 10mg 30mg Sauerkraut
Iron 0.27mg 1.47mg Sauerkraut
Magnesium 11mg 13mg Sauerkraut
Phosphorus 24mg 20mg Tomato
Potassium 237mg 170mg Tomato
Sodium 5mg 661mg Tomato
Zinc 0.17mg 0.19mg Sauerkraut
Copper 0.059mg 0.096mg Sauerkraut
Manganese 0.114mg 0.151mg Sauerkraut
Selenium 0µg 0.6µg Sauerkraut
Vitamin A 833IU 18IU Tomato
Vitamin A RAE 42µg 1µg Tomato
Vitamin E 0.54mg 0.14mg Tomato
Vitamin C 13.7mg 14.7mg Sauerkraut
Vitamin B1 0.037mg 0.021mg Tomato
Vitamin B2 0.019mg 0.022mg Sauerkraut
Vitamin B3 0.594mg 0.143mg Tomato
Vitamin B5 0.089mg 0.093mg Sauerkraut
Vitamin B6 0.08mg 0.13mg Sauerkraut
Folate 15µg 24µg Sauerkraut
Vitamin K 7.9µg 13µg Sauerkraut
Tryptophan 0.006mg 0.008mg Sauerkraut
Threonine 0.027mg 0.025mg Tomato
Isoleucine 0.018mg 0.021mg Sauerkraut
Leucine 0.025mg 0.029mg Sauerkraut
Lysine 0.027mg 0.031mg Sauerkraut
Methionine 0.006mg 0.009mg Sauerkraut
Phenylalanine 0.027mg 0.023mg Tomato
Valine 0.018mg 0.03mg Sauerkraut
Histidine 0.014mg 0.016mg Sauerkraut
Saturated Fat 0.028g 0.034g Tomato
Monounsaturated Fat 0.031g 0.013g Tomato
Polyunsaturated fat 0.083g 0.067g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tomato
13%
Sauerkraut
Minerals Daily Need Coverage Score
9%
Tomato
24%
Sauerkraut

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 lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
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 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.

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 - 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.