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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" chart 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 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
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%
Contains more Folate +26.3%
Equal in Vitamin B6 - 0.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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 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%
Contains more Folate +26.3%
Equal in Vitamin B6 - 0.13

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.
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
Calories 40kcal 19kcal Onion
Protein 1.1g 0.91g Onion
Fats 0.1g 0.14g Sauerkraut
Vitamin C 7.4mg 14.7mg Sauerkraut
Net carbs 7.64g 1.38g Onion
Carbs 9.34g 4.28g Onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.21mg 1.47mg Sauerkraut
Calcium 23mg 30mg Sauerkraut
Potassium 146mg 170mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Sugar 4.24g 1.78g Sauerkraut
Fiber 1.7g 2.9g Sauerkraut
Copper 0.039mg 0.096mg Sauerkraut
Zinc 0.17mg 0.19mg Sauerkraut
Starch 0g g Onion
Phosphorus 29mg 20mg Onion
Sodium 4mg 661mg Onion
Vitamin A 2IU 18IU Sauerkraut
Vitamin E 0.02mg 0.14mg Sauerkraut
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 13µg Sauerkraut
Folate 19µg 24µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.042g 0.034g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.017g 0.067g 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
Fructose 1.29g 0.04g Onion

Which food is preferable for your diet?

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

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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
8
Onion
13
Sauerkraut
Mineral Summary Score
8
Onion
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
7%
Onion
5%
Sauerkraut
Carbohydrates
9%
Onion
4%
Sauerkraut
Fats
0%
Onion
1%
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

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. 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.