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  6. Sauerkraut vs. Scallion

Sauerkraut vs. Scallion — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and scallion

  • Sauerkraut has more vitamin B6; however, scallion is richer in vitamin K, vitamin A, and folate.
  • Scallion covers your daily vitamin K needs 162% more than sauerkraut.
  • Scallion has 41 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while scallion has 16mg.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Sauerkraut vs Scallion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more CopperCopper +15.7%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +62.4%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -97.6%
~equal in Iron ~1.48mg
~equal in Manganese ~0.16mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B6Vitamin B6 +113.1%
Contains more CholineCholine +82.5%
Contains more Vitamin CVitamin C +27.9%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin EVitamin E +292.9%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +263.6%
Contains more Vitamin B3Vitamin B3 +267.1%
Contains more Vitamin KVitamin K +1492.3%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Scallion DV% diff.
Vitamin K 13µg 207µg 162%
Sodium 661mg 16mg 28%
Folate 24µg 64µg 10%
Vitamin A 1µg 50µg 5%
Vitamin B6 0.13mg 0.061mg 5%
Vitamin C 14.7mg 18.8mg 5%
Vitamin B2 0.022mg 0.08mg 4%
Calcium 30mg 72mg 4%
Vitamin B1 0.021mg 0.055mg 3%
Vitamin E 0.14mg 0.55mg 3%
Potassium 170mg 276mg 3%
Vitamin B3 0.143mg 0.525mg 2%
Magnesium 13mg 20mg 2%
Protein 0.91g 1.83g 2%
Zinc 0.19mg 0.39mg 2%
Phosphorus 20mg 37mg 2%
Choline 10.4mg 5.7mg 1%
Calories 19kcal 32kcal 1%
Copper 0.096mg 0.083mg 1%
Fiber 2.9g 2.6g 1%
Carbs 4.28g 7.34g 1%
Fats 0.14g 0.19g 0%
Net carbs 1.38g 4.74g N/A
Iron 1.47mg 1.48mg 0%
Sugar 1.78g 2.33g N/A
Manganese 0.151mg 0.16mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B5 0.093mg 0.075mg 0%
Saturated fat 0.034g 0.032g 0%
Monounsaturated fat 0.013g 0.027g 0%
Polyunsaturated fat 0.067g 0.074g 0%
Tryptophan 0.008mg 0.02mg 0%
Threonine 0.025mg 0.072mg 0%
Isoleucine 0.021mg 0.077mg 0%
Leucine 0.029mg 0.109mg 0%
Lysine 0.031mg 0.091mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.023mg 0.059mg 0%
Valine 0.03mg 0.081mg 0%
Histidine 0.016mg 0.032mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more OtherOther +165.4%
Contains more ProteinProtein +101.1%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +71.5%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +107.7%
Contains more Poly. FatPolyunsaturated fat +10.4%
~equal in Saturated fat ~0.032g

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.