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Sauerkraut vs Onion - In-Depth Nutrition Comparison

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Differences between Sauerkraut and Onion

  • Onion contains less Iron, Vitamin K, Vitamin C, and Copper than Sauerkraut.
  • Sauerkraut's daily need coverage for Sodium is 29% higher.
  • Onion contains 33 times less Vitamin K than Sauerkraut. Sauerkraut contains 13µg of Vitamin K, while Onion contains 0.4µg.
  • The amount of Sodium in Onion is lower.

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

Infographic

Sauerkraut vs Onion 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 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%
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
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%
Contains more Phosphorus +45%
Contains less Sodium -99.4%

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
:
3
Onion
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%
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.12
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%
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%
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%
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.12

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.
Sauerkraut Onion
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 Sauerkraut Onion Opinion
Calories 19kcal 40kcal Onion
Protein 0.91g 1.1g Onion
Fats 0.14g 0.1g Sauerkraut
Vitamin C 14.7mg 7.4mg Sauerkraut
Net carbs 1.38g 7.64g Onion
Carbs 4.28g 9.34g Onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 0.21mg Sauerkraut
Calcium 30mg 23mg Sauerkraut
Potassium 170mg 146mg Sauerkraut
Magnesium 13mg 10mg Sauerkraut
Sugar 1.78g 4.24g Sauerkraut
Fiber 2.9g 1.7g Sauerkraut
Copper 0.096mg 0.039mg Sauerkraut
Zinc 0.19mg 0.17mg Sauerkraut
Starch g 0g Onion
Phosphorus 20mg 29mg Onion
Sodium 661mg 4mg Onion
Vitamin A 18IU 2IU Sauerkraut
Vitamin E 0.14mg 0.02mg Sauerkraut
Vitamin D 0µg 0µg
Vitamin B1 0.021mg 0.046mg Onion
Vitamin B2 0.022mg 0.027mg Onion
Vitamin B3 0.143mg 0.116mg Sauerkraut
Vitamin B5 0.093mg 0.123mg Onion
Vitamin B6 0.13mg 0.12mg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 0.4µg Sauerkraut
Folate 24µg 19µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.034g 0.042g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.067g 0.017g Sauerkraut
Tryptophan 0.008mg 0.014mg Onion
Threonine 0.025mg 0.021mg Sauerkraut
Isoleucine 0.021mg 0.014mg Sauerkraut
Leucine 0.029mg 0.025mg Sauerkraut
Lysine 0.031mg 0.039mg Onion
Methionine 0.009mg 0.002mg Sauerkraut
Phenylalanine 0.023mg 0.025mg Onion
Valine 0.03mg 0.021mg Sauerkraut
Histidine 0.016mg 0.014mg Sauerkraut
Fructose 0.04g 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Onion
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
13
Sauerkraut
8
Onion
Mineral Summary Score
28
Sauerkraut
8
Onion

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
5%
Sauerkraut
7%
Onion
Carbohydrates
4%
Sauerkraut
9%
Onion
Fats
1%
Sauerkraut
0%
Onion

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.