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  6. Sauerkraut vs. Onion rings

Sauerkraut vs. Onion rings — In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Onion rings

  • Sauerkraut is higher in Vitamin C, yet Onion rings is higher in Vitamin K, Vitamin B1, Selenium, Manganese, Vitamin B3, Phosphorus, and Vitamin B2.
  • Onion rings covers your daily Vitamin K needs 18% more than Sauerkraut.
  • Sauerkraut contains 9 times more Vitamin C than Onion rings. While Sauerkraut contains 14.7mg of Vitamin C, Onion rings contains only 1.6mg.
  • The amount of Sodium in Onion rings is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Sauerkraut vs Onion rings 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.
Sauerkraut
Sauerkraut
3
:
7
Onion rings
Onion rings
Contains more Iron +17.6%
Contains more Potassium +38.2%
Contains more Copper +31.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +255%
Contains less Sodium -44%
Contains more Zinc +121.1%
Contains more Manganese +130.5%
Contains more Selenium +833.3%
Equal in Calcium - 31
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Iron +17.6%
Contains more Potassium +38.2%
Contains more Copper +31.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +255%
Contains less Sodium -44%
Contains more Zinc +121.1%
Contains more Manganese +130.5%
Contains more Selenium +833.3%
Equal in Calcium - 31

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.
Sauerkraut
Sauerkraut
3
:
7
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin C +818.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin E +228.6%
Contains more Vitamin B1 +781%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +843.4%
Contains more Vitamin B5 +216.1%
Contains more Folate +37.5%
Contains more Vitamin K +162.3%
Equal in Vitamin B6 - 0.117
Sauerkraut
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%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +818.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin E +228.6%
Contains more Vitamin B1 +781%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +843.4%
Contains more Vitamin B5 +216.1%
Contains more Folate +37.5%
Contains more Vitamin K +162.3%
Equal in Vitamin B6 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Onion rings
Onion rings
Contains more Water +99.5%
Contains more Other +53.6%
Contains more Protein +354.9%
Contains more Fats +10114.3%
Contains more Carbs +689.5%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +99.5%
Contains more Other +53.6%
Contains more Protein +354.9%
Contains more Fats +10114.3%
Contains more Carbs +689.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +22976.9%
Contains more Polyunsaturated fat +11292.5%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +22976.9%
Contains more Polyunsaturated fat +11292.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
6
Onion rings
Onion rings
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +835.7%
Contains more Fructose +3050%
Contains more Lactose +∞%
Contains more Maltose +∞%
Sauerkraut
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
Onion rings
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +835.7%
Contains more Fructose +3050%
Contains more Lactose +∞%
Contains more Maltose +∞%

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 rings
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Onion rings Opinion
Net carbs 1.38g 31.59g Onion rings
Protein 0.91g 4.14g Onion rings
Fats 0.14g 14.3g Onion rings
Carbs 4.28g 33.79g Onion rings
Calories 19kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 0.04g 1.26g Onion rings
Sugar 1.78g 5.1g Sauerkraut
Fiber 2.9g 2.2g Sauerkraut
Calcium 30mg 31mg Onion rings
Iron 1.47mg 1.25mg Sauerkraut
Magnesium 13mg 17mg Onion rings
Phosphorus 20mg 71mg Onion rings
Potassium 170mg 123mg Sauerkraut
Sodium 661mg 370mg Onion rings
Zinc 0.19mg 0.42mg Onion rings
Copper 0.096mg 0.073mg Sauerkraut
Manganese 0.151mg 0.348mg Onion rings
Selenium 0.6µg 5.6µg Onion rings
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.46mg Onion rings
Vitamin C 14.7mg 1.6mg Sauerkraut
Vitamin B1 0.021mg 0.185mg Onion rings
Vitamin B2 0.022mg 0.116mg Onion rings
Vitamin B3 0.143mg 1.349mg Onion rings
Vitamin B5 0.093mg 0.294mg Onion rings
Vitamin B6 0.13mg 0.117mg Sauerkraut
Folate 24µg 33µg Onion rings
Vitamin K 13µg 34.1µg Onion rings
Tryptophan 0.008mg 0.07mg Onion rings
Threonine 0.025mg 0.15mg Onion rings
Isoleucine 0.021mg 0.214mg Onion rings
Leucine 0.029mg 0.35mg Onion rings
Lysine 0.031mg 0.151mg Onion rings
Methionine 0.009mg 0.081mg Onion rings
Phenylalanine 0.023mg 0.243mg Onion rings
Valine 0.03mg 0.216mg Onion rings
Histidine 0.016mg 0.109mg Onion rings
Trans Fat 0g 0.053g Sauerkraut
Saturated Fat 0.034g 2.137g Sauerkraut
Monounsaturated Fat 0.013g 3g Onion rings
Polyunsaturated fat 0.067g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Onion rings
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
22%
Onion rings
Minerals Daily Need Coverage Score
24%
Sauerkraut
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.32g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 2.103g)
Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 291mg)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $1)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.