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  6. Onion rings vs. Sauerkraut

Onion rings vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Onion rings and Sauerkraut

  • Onion rings is higher in Vitamin K, Vitamin B1, Selenium, Manganese, Vitamin B3, Phosphorus, and Vitamin B2, yet Sauerkraut is higher in Vitamin C.
  • Onion rings covers your daily Vitamin K needs 18% more than Sauerkraut.
  • Onion rings contains 63 times more Saturated Fat than Sauerkraut. While Onion rings contains 2.137g of Saturated Fat, Sauerkraut contains only 0.034g.

Food varieties used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Sauerkraut, canned, solids and liquids.

Infographic

Onion rings 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.
Onion rings
Onion rings
7
:
3
Sauerkraut
Sauerkraut
Contains more Magnesium +30.8%
Contains more Phosphorus +255%
Contains less Sodium -44%
Contains more Zinc +121.1%
Contains more Manganese +130.5%
Contains more Selenium +833.3%
Contains more Iron +17.6%
Contains more Potassium +38.2%
Contains more Copper +31.5%
Equal in Calcium - 30
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +30.8%
Contains more Phosphorus +255%
Contains less Sodium -44%
Contains more Zinc +121.1%
Contains more Manganese +130.5%
Contains more Selenium +833.3%
Contains more Iron +17.6%
Contains more Potassium +38.2%
Contains more Copper +31.5%
Equal in Calcium - 30

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.
Onion rings
Onion rings
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin E +228.6%
Contains more Vitamin B1 +781%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +843.4%
Contains more Vitamin B5 +216.1%
Contains more Folate +37.5%
Contains more Vitamin K +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +818.8%
Contains more Vitamin B6 +11.1%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
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 E +228.6%
Contains more Vitamin B1 +781%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +843.4%
Contains more Vitamin B5 +216.1%
Contains more Folate +37.5%
Contains more Vitamin K +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +818.8%
Contains more Vitamin B6 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +354.9%
Contains more Fats +10114.3%
Contains more Carbs +689.5%
Contains more Water +99.5%
Contains more Other +53.6%
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 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 Protein +354.9%
Contains more Fats +10114.3%
Contains more Carbs +689.5%
Contains more Water +99.5%
Contains more Other +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +22976.9%
Contains more Polyunsaturated fat +11292.5%
Contains less Saturated Fat -98.4%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +22976.9%
Contains more Polyunsaturated fat +11292.5%
Contains less Saturated Fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion rings
Onion rings
6
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +835.7%
Contains more Fructose +3050%
Contains more Lactose +∞%
Contains more Maltose +∞%
Onion rings
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +835.7%
Contains more Fructose +3050%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion rings Sauerkraut Opinion
Net carbs 31.59g 1.38g Onion rings
Protein 4.14g 0.91g Onion rings
Fats 14.3g 0.14g Onion rings
Carbs 33.79g 4.28g Onion rings
Calories 276kcal 19kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g 0.04g Onion rings
Sugar 5.1g 1.78g Sauerkraut
Fiber 2.2g 2.9g Sauerkraut
Calcium 31mg 30mg Onion rings
Iron 1.25mg 1.47mg Sauerkraut
Magnesium 17mg 13mg Onion rings
Phosphorus 71mg 20mg Onion rings
Potassium 123mg 170mg Sauerkraut
Sodium 370mg 661mg Onion rings
Zinc 0.42mg 0.19mg Onion rings
Copper 0.073mg 0.096mg Sauerkraut
Manganese 0.348mg 0.151mg Onion rings
Selenium 5.6µg 0.6µg Onion rings
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.46mg 0.14mg Onion rings
Vitamin C 1.6mg 14.7mg Sauerkraut
Vitamin B1 0.185mg 0.021mg Onion rings
Vitamin B2 0.116mg 0.022mg Onion rings
Vitamin B3 1.349mg 0.143mg Onion rings
Vitamin B5 0.294mg 0.093mg Onion rings
Vitamin B6 0.117mg 0.13mg Sauerkraut
Folate 33µg 24µg Onion rings
Vitamin K 34.1µg 13µg Onion rings
Tryptophan 0.07mg 0.008mg Onion rings
Threonine 0.15mg 0.025mg Onion rings
Isoleucine 0.214mg 0.021mg Onion rings
Leucine 0.35mg 0.029mg Onion rings
Lysine 0.151mg 0.031mg Onion rings
Methionine 0.081mg 0.009mg Onion rings
Phenylalanine 0.243mg 0.023mg Onion rings
Valine 0.216mg 0.03mg Onion rings
Histidine 0.109mg 0.016mg Onion rings
Trans Fat 0.053g 0g Sauerkraut
Saturated Fat 2.137g 0.034g Sauerkraut
Monounsaturated Fat 3g 0.013g Onion rings
Polyunsaturated fat 7.633g 0.067g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings 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
22%
Onion rings
13%
Sauerkraut
Minerals Daily Need Coverage Score
27%
Onion rings
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.32g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 2.103g)
Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 291mg)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $1)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.