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Onion vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Onion and Sauerkraut

  • Onion contains less Iron, Vitamin K, Vitamin C, and Copper than Sauerkraut.
  • Sauerkraut's daily need coverage for Sodium is 29% higher.
  • Sauerkraut contains 2 times less Sugar than Onion. Onion contains 4.24g of Sugar, while Sauerkraut contains 1.78g.

The food types used in this comparison are Onions, raw and Sauerkraut, canned, solids and liquids.

Infographic

Onion 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.
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Contains more Calcium +30.4%
Contains more Iron +600%
Contains more Magnesium +30%
Contains more Potassium +16.4%
Contains more Zinc +11.8%
Contains more Copper +146.2%
Contains more Manganese +17.1%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Contains more Calcium +30.4%
Contains more Iron +600%
Contains more Magnesium +30%
Contains more Potassium +16.4%
Contains more Zinc +11.8%
Contains more Copper +146.2%
Contains more Manganese +17.1%
Contains more Selenium +20%

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
3
:
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +98.6%
Contains more Vitamin B3 +23.3%
Contains more Folate +26.3%
Contains more Choline +70.5%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 33%
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +98.6%
Contains more Vitamin B3 +23.3%
Contains more Folate +26.3%
Contains more Choline +70.5%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.9%
Contains more Carbs +118.2%
Contains more Fats +40%
Contains more Other +514.3%
Equal in Water - 92.52
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 Protein +20.9%
Contains more Carbs +118.2%
Contains more Fats +40%
Contains more Other +514.3%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Polyunsaturated fat +294.1%
Equal in Monounsaturated Fat - 0.013
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -19%
Contains more Polyunsaturated fat +294.1%
Equal in Monounsaturated Fat - 0.013

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +1307.1%
Contains more Fructose +3125%
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Sucrose +∞%
Contains more Glucose +1307.1%
Contains more Fructose +3125%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Sauerkraut Opinion
Net carbs 7.64g 1.38g Onion
Protein 1.1g 0.91g Onion
Fats 0.1g 0.14g Sauerkraut
Carbs 9.34g 4.28g Onion
Calories 40kcal 19kcal Onion
Fructose 1.29g 0.04g Onion
Sugar 4.24g 1.78g Sauerkraut
Fiber 1.7g 2.9g Sauerkraut
Calcium 23mg 30mg Sauerkraut
Iron 0.21mg 1.47mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Phosphorus 29mg 20mg Onion
Potassium 146mg 170mg Sauerkraut
Sodium 4mg 661mg Onion
Zinc 0.17mg 0.19mg Sauerkraut
Copper 0.039mg 0.096mg Sauerkraut
Manganese 0.129mg 0.151mg Sauerkraut
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 2IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.02mg 0.14mg Sauerkraut
Vitamin C 7.4mg 14.7mg Sauerkraut
Vitamin B1 0.046mg 0.021mg Onion
Vitamin B2 0.027mg 0.022mg Onion
Vitamin B3 0.116mg 0.143mg Sauerkraut
Vitamin B5 0.123mg 0.093mg Onion
Vitamin B6 0.12mg 0.13mg Sauerkraut
Folate 19µg 24µg Sauerkraut
Choline 6.1mg 10.4mg Sauerkraut
Vitamin K 0.4µg 13µg Sauerkraut
Tryptophan 0.014mg 0.008mg Onion
Threonine 0.021mg 0.025mg Sauerkraut
Isoleucine 0.014mg 0.021mg Sauerkraut
Leucine 0.025mg 0.029mg Sauerkraut
Lysine 0.039mg 0.031mg Onion
Methionine 0.002mg 0.009mg Sauerkraut
Phenylalanine 0.025mg 0.023mg Onion
Valine 0.021mg 0.03mg Sauerkraut
Histidine 0.014mg 0.016mg Sauerkraut
Saturated Fat 0.042g 0.034g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.017g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
12%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Onion
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (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 is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.