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Scallion vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between scallion and sauerkraut

  • Scallion has more vitamin K, vitamin A, and folate; however, sauerkraut is richer in vitamin B6.
  • Scallion covers your daily vitamin K needs 162% more than sauerkraut.
  • Sauerkraut has 55 times less vitamin A than scallion. Scallion has 997IU of vitamin A, while sauerkraut has 18IU.
  • Scallion contains less sodium.

Specific food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Sauerkraut, canned, solids and liquids.

Infographic

Scallion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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 MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +62.4%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -97.6%
Contains more CopperCopper +15.7%
~equal in Iron ~1.47mg
~equal in Manganese ~0.151mg
~equal in Selenium ~0.6µg

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.
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 CVitamin C +27.9%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin EVitamin E +292.9%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +263.6%
Contains more Vitamin B3Vitamin B3 +267.1%
Contains more Vitamin KVitamin K +1492.3%
Contains more FolateFolate +166.7%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B6Vitamin B6 +113.1%
Contains more CholineCholine +82.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +101.1%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +71.5%
Contains more OtherOther +165.4%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 more Mono. FatMonounsaturated fat +107.7%
~equal in Saturated fat ~0.034g
~equal in Polyunsaturated fat ~0.067g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Sauerkraut DV% diff.
Vitamin K 207µg 13µg 162%
Sodium 16mg 661mg 28%
Folate 64µg 24µg 10%
Vitamin A 50µg 1µg 5%
Vitamin B6 0.061mg 0.13mg 5%
Vitamin C 18.8mg 14.7mg 5%
Vitamin B2 0.08mg 0.022mg 4%
Calcium 72mg 30mg 4%
Vitamin B1 0.055mg 0.021mg 3%
Vitamin E 0.55mg 0.14mg 3%
Potassium 276mg 170mg 3%
Vitamin B3 0.525mg 0.143mg 2%
Magnesium 20mg 13mg 2%
Protein 1.83g 0.91g 2%
Zinc 0.39mg 0.19mg 2%
Phosphorus 37mg 20mg 2%
Choline 5.7mg 10.4mg 1%
Calories 32kcal 19kcal 1%
Copper 0.083mg 0.096mg 1%
Fiber 2.6g 2.9g 1%
Carbs 7.34g 4.28g 1%
Fats 0.19g 0.14g 0%
Net carbs 4.74g 1.38g N/A
Iron 1.48mg 1.47mg 0%
Sugar 2.33g 1.78g N/A
Manganese 0.16mg 0.151mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B5 0.075mg 0.093mg 0%
Saturated fat 0.032g 0.034g 0%
Monounsaturated fat 0.027g 0.013g 0%
Polyunsaturated fat 0.074g 0.067g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.072mg 0.025mg 0%
Isoleucine 0.077mg 0.021mg 0%
Leucine 0.109mg 0.029mg 0%
Lysine 0.091mg 0.031mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.059mg 0.023mg 0%
Valine 0.081mg 0.03mg 0%
Histidine 0.032mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
55%
Scallion
12%
Sauerkraut
Minerals Daily Need Coverage Score
20%
Scallion
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 645mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 0.002g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.8)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.55g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.