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  6. Sauerkraut vs. Shallot

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" 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more IronIron +22.5%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +96.5%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.088mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +83.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +1525%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +211.8%
Contains more Vitamin B6Vitamin B6 +165.4%
Contains more FolateFolate +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.3mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Shallot DV% diff.
Sodium 661mg 12mg 28%
Vitamin B6 0.13mg 0.345mg 17%
Vitamin K 13µg 0.8µg 10%
Vitamin C 14.7mg 8mg 7%
Phosphorus 20mg 60mg 6%
Manganese 0.151mg 0.292mg 6%
Potassium 170mg 334mg 5%
Carbs 4.28g 16.8g 4%
Vitamin B5 0.093mg 0.29mg 4%
Calories 19kcal 72kcal 3%
Folate 24µg 34µg 3%
Protein 0.91g 2.5g 3%
Vitamin B1 0.021mg 0.06mg 3%
Iron 1.47mg 1.2mg 3%
Zinc 0.19mg 0.4mg 2%
Magnesium 13mg 21mg 2%
Copper 0.096mg 0.088mg 1%
Fiber 2.9g 3.2g 1%
Vitamin E 0.14mg 0.04mg 1%
Selenium 0.6µg 1.2µg 1%
Calcium 30mg 37mg 1%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 13.6g N/A
Sugar 1.78g 7.87g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.022mg 0.02mg 0%
Vitamin B3 0.143mg 0.2mg 0%
Choline 10.4mg 11.3mg 0%
Saturated fat 0.034g 0.017g 0%
Monounsaturated fat 0.013g 0.014g 0%
Polyunsaturated fat 0.067g 0.039g 0%
Tryptophan 0.008mg 0.028mg 0%
Threonine 0.025mg 0.098mg 0%
Isoleucine 0.021mg 0.106mg 0%
Leucine 0.029mg 0.149mg 0%
Lysine 0.031mg 0.125mg 0%
Methionine 0.009mg 0.027mg 0%
Phenylalanine 0.023mg 0.081mg 0%
Valine 0.03mg 0.11mg 0%
Histidine 0.016mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more WaterWater +15.9%
Contains more OtherOther +168.8%
Contains more ProteinProtein +174.7%
Contains more CarbsCarbs +292.5%

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 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +71.8%
Contains less Sat. FatSaturated fat -50%
~equal in Monounsaturated fat ~0.014g

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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. 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.