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.
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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 | +800% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 19kcal | 40kcal |
|
| Protein | 0.91g | 1.1g |
|
| Fats | 0.14g | 0.1g |
|
| Vitamin C | 14.7mg | 7.4mg |
|
| Net carbs | 1.38g | 7.64g |
|
| Carbs | 4.28g | 9.34g |
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| Magnesium | 13mg | 10mg |
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| Calcium | 30mg | 23mg |
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| Potassium | 170mg | 146mg |
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| Iron | 1.47mg | 0.21mg |
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| Sugar | 1.78g | 4.24g |
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| Fiber | 2.9g | 1.7g |
|
| Copper | 0.096mg | 0.039mg |
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| Zinc | 0.19mg | 0.17mg |
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| Phosphorus | 20mg | 29mg |
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| Sodium | 661mg | 4mg |
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| Vitamin A | 18IU | 2IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.14mg | 0.02mg |
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| Manganese | 0.151mg | 0.129mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin B1 | 0.021mg | 0.046mg |
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| Vitamin B2 | 0.022mg | 0.027mg |
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| Vitamin B3 | 0.143mg | 0.116mg |
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| Vitamin B5 | 0.093mg | 0.123mg |
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| Vitamin B6 | 0.13mg | 0.12mg |
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| Vitamin K | 13µg | 0.4µg |
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| Folate | 24µg | 19µg |
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| Choline | 10.4mg | 6.1mg |
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| Saturated Fat | 0.034g | 0.042g |
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| Monounsaturated Fat | 0.013g | 0.013g | |
| Polyunsaturated fat | 0.067g | 0.017g |
|
| Tryptophan | 0.008mg | 0.014mg |
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| Threonine | 0.025mg | 0.021mg |
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| Isoleucine | 0.021mg | 0.014mg |
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| Leucine | 0.029mg | 0.025mg |
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| Lysine | 0.031mg | 0.039mg |
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| Methionine | 0.009mg | 0.002mg |
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| Phenylalanine | 0.023mg | 0.025mg |
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| Valine | 0.03mg | 0.021mg |
|
| Histidine | 0.016mg | 0.014mg |
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| Fructose | 0.04g | 1.29g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
8%
Minerals Daily Need Coverage Score
24%
8%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 657mg)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)