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  6. Scallion vs. Sauerkraut

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
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.
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

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%

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

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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. 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.