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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +30.4%
Contains more Iron +600%
Contains more Magnesium +30%
Contains more Potassium +16.4%
Contains more Zinc +11.8%
Contains more Copper +146.2%
Contains more Manganese +17.1%
Contains more Selenium +20%
Contains more Phosphorus +45%
Contains less Sodium -99.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +30.4%
Contains more Iron +600%
Contains more Magnesium +30%
Contains more Potassium +16.4%
Contains more Zinc +11.8%
Contains more Copper +146.2%
Contains more Manganese +17.1%
Contains more Selenium +20%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Onion
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +98.6%
Contains more Vitamin B3 +23.3%
Contains more Folate +26.3%
Contains more Vitamin K +3150%
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +98.6%
Contains more Vitamin B3 +23.3%
Contains more Folate +26.3%
Contains more Vitamin K +3150%
Contains more Vitamin B1 +119%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40%
Contains more Other +514.3%
Contains more Protein +20.9%
Contains more Carbs +118.2%
Equal in Water - 89.11
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +40%
Contains more Other +514.3%
Contains more Protein +20.9%
Contains more Carbs +118.2%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Polyunsaturated fat +294.1%
Equal in Monounsaturated Fat - 0.013
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -19%
Contains more Polyunsaturated fat +294.1%
Equal in Monounsaturated Fat - 0.013

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +1307.1%
Contains more Fructose +3125%
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
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
Contains more Sucrose +∞%
Contains more Glucose +1307.1%
Contains more Fructose +3125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.38g 7.64g Onion
Protein 0.91g 1.1g Onion
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 9.34g Onion
Calories 19kcal 40kcal Onion
Fructose 0.04g 1.29g Onion
Sugar 1.78g 4.24g Sauerkraut
Fiber 2.9g 1.7g Sauerkraut
Calcium 30mg 23mg Sauerkraut
Iron 1.47mg 0.21mg Sauerkraut
Magnesium 13mg 10mg Sauerkraut
Phosphorus 20mg 29mg Onion
Potassium 170mg 146mg Sauerkraut
Sodium 661mg 4mg Onion
Zinc 0.19mg 0.17mg Sauerkraut
Copper 0.096mg 0.039mg Sauerkraut
Manganese 0.151mg 0.129mg Sauerkraut
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 2IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.02mg Sauerkraut
Vitamin C 14.7mg 7.4mg Sauerkraut
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
Folate 24µg 19µg Sauerkraut
Vitamin K 13µg 0.4µg 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
Saturated Fat 0.034g 0.042g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.067g 0.017g Sauerkraut

Which food is preferable for your diet?

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

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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
13%
Sauerkraut
8%
Onion
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
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

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. 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.