Sauerkraut vs. Sweet onion — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and sweet onion

Sweet onion has less iron, vitamin C, vitamin K, and fiber than sauerkraut.
Sauerkraut covers your daily need for sodium, 28% more than sweet onion.
Sauerkraut has 43 times more vitamin K than sweet onion. While sauerkraut has 13µg of vitamin K, sweet onion has only 0.3µg.
Sweet onion has less sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Onions, sweet, 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.

Sauerkraut

Sweet onion

Contains more MagnesiumMagnesium	+44.4%
Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+42.9%
Contains more IronIron	+465.4%
Contains more CopperCopper	+71.4%
Contains more ZincZinc	+46.2%
Contains more ManganeseManganese	+98.7%
Contains more SeleniumSelenium	+20%

Contains more PhosphorusPhosphorus	+35%
Contains less SodiumSodium	-98.8%

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

Sweet onion

Contains more Vitamin CVitamin C	+206.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+600%
Contains more Vitamin KVitamin K	+4233.3%
Contains more CholineCholine	+89.1%

Contains more Vitamin B1Vitamin B1

+95.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.02mg

~equal in Vitamin B3 ~0.133mg

~equal in Vitamin B5 ~0.098mg

~equal in Vitamin B6 ~0.13mg

~equal in Vitamin B12 ~µg

~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	661mg	8mg	28%
Iron	1.47mg	0.26mg	15%
Vitamin K	13µg	0.3µg	11%
Vitamin C	14.7mg	4.8mg	11%
Fiber	2.9g	0.9g	8%
Copper	0.096mg	0.056mg	4%
Manganese	0.151mg	0.076mg	3%
Fructose	0.04g	2.02g	2%
Vitamin B1	0.021mg	0.041mg	2%
Potassium	170mg	119mg	2%
Carbs	4.28g	7.55g	1%
Choline	10.4mg	5.5mg	1%
Vitamin E	0.14mg	0.02mg	1%
Calories	19kcal	32kcal	1%
Phosphorus	20mg	27mg	1%
Zinc	0.19mg	0.13mg	1%
Calcium	30mg	20mg	1%
Magnesium	13mg	9mg	1%
Protein	0.91g	0.8g	0%
Fats	0.14g	0.08g	0%
Net carbs	1.38g	6.65g	N/A
Sugar	1.78g	5.02g	N/A
Vitamin A	1µg	0µg	0%
Selenium	0.6µg	0.5µg	0%
Vitamin B2	0.022mg	0.02mg	0%
Vitamin B3	0.143mg	0.133mg	0%
Vitamin B5	0.093mg	0.098mg	0%
Vitamin B6	0.13mg	0.13mg	0%
Folate	24µg	23µg	0%
Saturated fat	0.034g		0%
Monounsaturated fat	0.013g		0%
Polyunsaturated fat	0.067g		0%
Tryptophan	0.008mg	0.009mg	0%
Threonine	0.025mg	0.018mg	0%
Isoleucine	0.021mg	0.014mg	0%
Leucine	0.029mg	0.025mg	0%
Lysine	0.031mg	0.033mg	0%
Methionine	0.009mg	0.009mg	0%
Phenylalanine	0.023mg	0.024mg	0%
Valine	0.03mg	0.02mg	0%
Histidine	0.016mg	0.011mg	0%