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Onion vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 2.46g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 657mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
6
Onion
13
Sauerkraut
Mineral Summary Score
6
Onion
21
Sauerkraut

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
Onion
2
:
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Contains more Iron +600%
Contains more Calcium +30.4%
Contains more Potassium +16.4%
Contains more Magnesium +30%
Contains more Copper +146.2%
Contains more Zinc +11.8%
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Contains more Iron +600%
Contains more Calcium +30.4%
Contains more Potassium +16.4%
Contains more Magnesium +30%
Contains more Copper +146.2%
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
Onion
3
:
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin C +98.6%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin B3 +23.3%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin C +98.6%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin B3 +23.3%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13

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
7%
Onion
5%
Sauerkraut
Carbohydrates
9%
Onion
4%
Sauerkraut
Fats
0%
Onion
1%
Sauerkraut

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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 Onion Sauerkraut Opinion
Calories 40 19 Onion
Protein 1.1 0.91 Onion
Fats 0.1 0.14 Sauerkraut
Vitamin C 7.4 14.7 Sauerkraut
Carbs 9.34 4.28 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 1.47 Sauerkraut
Calcium 23 30 Sauerkraut
Potassium 146 170 Sauerkraut
Magnesium 10 13 Sauerkraut
Sugars 4.24 1.78 Onion
Fiber 1.7 2.9 Sauerkraut
Copper 0.039 0.096 Sauerkraut
Zinc 0.17 0.19 Sauerkraut
Starch 0 Onion
Phosphorus 29 20 Onion
Sodium 4 661 Onion
Vitamin A 2 18 Sauerkraut
Vitamin E 0.02 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.046 0.021 Onion
Vitamin B2 0.027 0.022 Onion
Vitamin B3 0.116 0.143 Sauerkraut
Vitamin B5 0.123 0.093 Onion
Vitamin B6 0.12 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 0.4 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.034 Sauerkraut
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.017 0.067 Sauerkraut
Tryptophan 0.014 0.008 Onion
Threonine 0.021 0.025 Sauerkraut
Isoleucine 0.014 0.021 Sauerkraut
Leucine 0.025 0.029 Sauerkraut
Lysine 0.039 0.031 Onion
Methionine 0.002 0.009 Sauerkraut
Phenylalanine 0.025 0.023 Onion
Valine 0.021 0.03 Sauerkraut
Histidine 0.014 0.016 Sauerkraut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.