Sauerkraut vs. Onion — In-Depth Nutrition Comparison
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Differences between sauerkraut and onions
- Onions contain less iron, vitamin K, vitamin C, and copper than sauerkraut.
- Sauerkraut's daily need coverage for sodium is 29% higher.
- Onions contain 33 times less vitamin K than sauerkraut. Sauerkraut contains 13µg of vitamin K, while onions contain 0.4µg.
- The amount of sodium in onions is lower.
- 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 Sauerkraut, canned, solids, and liquids and Onions, raw.
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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.
| 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% |
| Contains more PhosphorusPhosphorus | +45% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
| Contains more Vitamin B1Vitamin B1 | +119% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B5Vitamin B5 | +32.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 4mg | 29% |
| Iron | 1.47mg | 0.21mg | 16% |
| Vitamin K | 13µg | 0.4µg | 11% |
| Vitamin C | 14.7mg | 7.4mg | 8% |
| Copper | 0.096mg | 0.039mg | 6% |
| Fiber | 2.9g | 1.7g | 5% |
| Fructose | 0.04g | 1.29g | 2% |
| Vitamin B1 | 0.021mg | 0.046mg | 2% |
| Carbs | 4.28g | 9.34g | 2% |
| Potassium | 170mg | 146mg | 1% |
| Vitamin E | 0.14mg | 0.02mg | 1% |
| Choline | 10.4mg | 6.1mg | 1% |
| Folate | 24µg | 19µg | 1% |
| Calcium | 30mg | 23mg | 1% |
| Vitamin B5 | 0.093mg | 0.123mg | 1% |
| Manganese | 0.151mg | 0.129mg | 1% |
| Vitamin B6 | 0.13mg | 0.12mg | 1% |
| Calories | 19kcal | 40kcal | 1% |
| Magnesium | 13mg | 10mg | 1% |
| Phosphorus | 20mg | 29mg | 1% |
| Protein | 0.91g | 1.1g | 0% |
| Fats | 0.14g | 0.1g | 0% |
| Net carbs | 1.38g | 7.64g | N/A |
| Sugar | 1.78g | 4.24g | N/A |
| Zinc | 0.19mg | 0.17mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Vitamin B2 | 0.022mg | 0.027mg | 0% |
| Vitamin B3 | 0.143mg | 0.116mg | 0% |
| Saturated fat | 0.034g | 0.042g | 0% |
| Monounsaturated fat | 0.013g | 0.013g | 0% |
| Polyunsaturated fat | 0.067g | 0.017g | 0% |
| Tryptophan | 0.008mg | 0.014mg | 0% |
| Threonine | 0.025mg | 0.021mg | 0% |
| Isoleucine | 0.021mg | 0.014mg | 0% |
| Leucine | 0.029mg | 0.025mg | 0% |
| Lysine | 0.031mg | 0.039mg | 0% |
| Methionine | 0.009mg | 0.002mg | 0% |
| Phenylalanine | 0.023mg | 0.025mg | 0% |
| Valine | 0.03mg | 0.021mg | 0% |
| Histidine | 0.016mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.1 g
Fats:
0.1 g
Carbs:
9.34 g
Water:
89.11 g
Other:
0.35 g
| Contains more FatsFats | +40% |
| Contains more OtherOther | +514.3% |
| Contains more ProteinProtein | +20.9% |
| Contains more CarbsCarbs | +118.2% |
~equal in
Water
~89.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.017 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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.99 g
Glucose:
1.97 g
Fructose:
1.29 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
