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  6. Onion vs. Sauerkraut

Onion vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between onions and sauerkraut

  • Onions contain 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 onions. Onions contain 4.24g of sugar, while sauerkraut contains 1.78g.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of sauerkraut is 32.

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

Infographic

Onion 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
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +30.4%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +600%
Contains more CopperCopper +146.2%
Contains more ZincZinc +11.8%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +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
Onion
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +119%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin CVitamin C +98.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +26.3%
Contains more CholineCholine +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Sauerkraut DV% diff.
Sodium 4mg 661mg 29%
Iron 0.21mg 1.47mg 16%
Vitamin K 0.4µg 13µg 11%
Vitamin C 7.4mg 14.7mg 8%
Copper 0.039mg 0.096mg 6%
Fiber 1.7g 2.9g 5%
Fructose 1.29g 0.04g 2%
Vitamin B1 0.046mg 0.021mg 2%
Carbs 9.34g 4.28g 2%
Potassium 146mg 170mg 1%
Vitamin E 0.02mg 0.14mg 1%
Choline 6.1mg 10.4mg 1%
Folate 19µg 24µg 1%
Calcium 23mg 30mg 1%
Vitamin B5 0.123mg 0.093mg 1%
Manganese 0.129mg 0.151mg 1%
Vitamin B6 0.12mg 0.13mg 1%
Calories 40kcal 19kcal 1%
Magnesium 10mg 13mg 1%
Phosphorus 29mg 20mg 1%
Protein 1.1g 0.91g 0%
Fats 0.1g 0.14g 0%
Net carbs 7.64g 1.38g N/A
Sugar 4.24g 1.78g N/A
Zinc 0.17mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B2 0.027mg 0.022mg 0%
Vitamin B3 0.116mg 0.143mg 0%
Saturated fat 0.042g 0.034g 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.017g 0.067g 0%
Tryptophan 0.014mg 0.008mg 0%
Threonine 0.021mg 0.025mg 0%
Isoleucine 0.014mg 0.021mg 0%
Leucine 0.025mg 0.029mg 0%
Lysine 0.039mg 0.031mg 0%
Methionine 0.002mg 0.009mg 0%
Phenylalanine 0.025mg 0.023mg 0%
Valine 0.021mg 0.03mg 0%
Histidine 0.014mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
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 ProteinProtein +20.9%
Contains more CarbsCarbs +118.2%
Contains more FatsFats +40%
Contains more OtherOther +514.3%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -19%
Contains more Poly. FatPolyunsaturated fat +294.1%
~equal in Monounsaturated fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +1307.1%
Contains more FructoseFructose +3125%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.