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Sauerkraut vs Shallot - In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Shallot?

  • Sauerkraut is richer in Vitamin K, and Vitamin C, while Shallot is higher in Vitamin B6, Manganese, and Phosphorus.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Shallot has 16 times less Vitamin K than Sauerkraut. Sauerkraut has 13µg of Vitamin K, while Shallot has 0.8µg.
  • Shallot is lower in Sodium.

We used Sauerkraut, canned, solids and liquids and Shallots, raw types in this comparison.

Infographic

Sauerkraut vs Shallot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +22.5%
Contains more Calcium +23.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +96.5%
Contains less Sodium -98.2%
Contains more Zinc +110.5%
Equal in Copper - 0.088
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains more Iron +22.5%
Contains more Calcium +23.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +96.5%
Contains less Sodium -98.2%
Contains more Zinc +110.5%
Equal in Copper - 0.088

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +350%
Contains more Vitamin E +250%
Contains more Vitamin C +83.8%
Contains more Vitamin K +1525%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +165.4%
Contains more Folate +41.7%
Equal in Vitamin B2 - 0.02
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +350%
Contains more Vitamin E +250%
Contains more Vitamin C +83.8%
Contains more Vitamin K +1525%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +165.4%
Contains more Folate +41.7%
Equal in Vitamin B2 - 0.02

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Shallot Opinion
Net carbs 1.38g 13.6g Shallot
Protein 0.91g 2.5g Shallot
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 16.8g Shallot
Calories 19kcal 72kcal Shallot
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 7.87g Sauerkraut
Fiber 2.9g 3.2g Shallot
Calcium 30mg 37mg Shallot
Iron 1.47mg 1.2mg Sauerkraut
Magnesium 13mg 21mg Shallot
Phosphorus 20mg 60mg Shallot
Potassium 170mg 334mg Shallot
Sodium 661mg 12mg Shallot
Zinc 0.19mg 0.4mg Shallot
Copper 0.096mg 0.088mg Sauerkraut
Vitamin A 18IU 4IU Sauerkraut
Vitamin E 0.14mg 0.04mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 8mg Sauerkraut
Vitamin B1 0.021mg 0.06mg Shallot
Vitamin B2 0.022mg 0.02mg Sauerkraut
Vitamin B3 0.143mg 0.2mg Shallot
Vitamin B5 0.093mg 0.29mg Shallot
Vitamin B6 0.13mg 0.345mg Shallot
Folate 24µg 34µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 13µg 0.8µg Sauerkraut
Tryptophan 0.008mg 0.028mg Shallot
Threonine 0.025mg 0.098mg Shallot
Isoleucine 0.021mg 0.106mg Shallot
Leucine 0.029mg 0.149mg Shallot
Lysine 0.031mg 0.125mg Shallot
Methionine 0.009mg 0.027mg Shallot
Phenylalanine 0.023mg 0.081mg Shallot
Valine 0.03mg 0.11mg Shallot
Histidine 0.016mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.017g Shallot
Monounsaturated Fat 0.013g 0.014g Shallot
Polyunsaturated fat 0.067g 0.039g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
15
Shallot
Mineral Summary Score
28
Sauerkraut
21
Shallot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
15%
Shallot
Carbohydrates
4%
Sauerkraut
17%
Shallot
Fats
1%
Sauerkraut
0%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.09g)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.