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  6. Sauerkraut vs. Sweet onion

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 of 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.

Infographic

Sauerkraut vs Sweet onion 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
8
:
2
Sweet onion
Sweet onion
Contains more Calcium +50%
Contains more Iron +465.4%
Contains more Magnesium +44.4%
Contains more Potassium +42.9%
Contains more Zinc +46.2%
Contains more Copper +71.4%
Contains more Manganese +98.7%
Contains more Selenium +20%
Contains more Phosphorus +35%
Contains less Sodium -98.8%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +50%
Contains more Iron +465.4%
Contains more Magnesium +44.4%
Contains more Potassium +42.9%
Contains more Zinc +46.2%
Contains more Copper +71.4%
Contains more Manganese +98.7%
Contains more Selenium +20%
Contains more Phosphorus +35%
Contains less Sodium -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
Sauerkraut
8
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +1700%
Contains more Vitamin E +600%
Contains more Vitamin C +206.3%
Contains more Vitamin K +4233.3%
Contains more Vitamin B1 +95.2%
Equal in Vitamin B2 - 0.02
Equal in Vitamin B3 - 0.133
Equal in Vitamin B5 - 0.098
Equal in Vitamin B6 - 0.13
Equal in Folate - 23
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +1700%
Contains more Vitamin E +600%
Contains more Vitamin C +206.3%
Contains more Vitamin K +4233.3%
Contains more Vitamin B1 +95.2%
Equal in Vitamin B2 - 0.02
Equal in Vitamin B3 - 0.133
Equal in Vitamin B5 - 0.098
Equal in Vitamin B6 - 0.13
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
4
:
1
Sweet onion
Sweet onion
Contains more Protein +13.8%
Contains more Fats +75%
Contains more Other +551.5%
Contains more Carbs +76.4%
Equal in Water - 91.24
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +13.8%
Contains more Fats +75%
Contains more Other +551.5%
Contains more Carbs +76.4%
Equal in Water - 91.24

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
4
Sweet onion
Sweet onion
Contains more Sucrose +∞%
Contains more Glucose +1514.3%
Contains more Fructose +4950%
Contains more Lactose +∞%
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
Sweet onion
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1514.3%
Contains more Fructose +4950%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Sweet onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Sweet onion Opinion
Net carbs 1.38g 6.65g Sweet onion
Protein 0.91g 0.8g Sauerkraut
Fats 0.14g 0.08g Sauerkraut
Carbs 4.28g 7.55g Sweet onion
Calories 19kcal 32kcal Sweet onion
Fructose 0.04g 2.02g Sweet onion
Sugar 1.78g 5.02g Sauerkraut
Fiber 2.9g 0.9g Sauerkraut
Calcium 30mg 20mg Sauerkraut
Iron 1.47mg 0.26mg Sauerkraut
Magnesium 13mg 9mg Sauerkraut
Phosphorus 20mg 27mg Sweet onion
Potassium 170mg 119mg Sauerkraut
Sodium 661mg 8mg Sweet onion
Zinc 0.19mg 0.13mg Sauerkraut
Copper 0.096mg 0.056mg Sauerkraut
Manganese 0.151mg 0.076mg Sauerkraut
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 1IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.02mg Sauerkraut
Vitamin C 14.7mg 4.8mg Sauerkraut
Vitamin B1 0.021mg 0.041mg Sweet onion
Vitamin B2 0.022mg 0.02mg Sauerkraut
Vitamin B3 0.143mg 0.133mg Sauerkraut
Vitamin B5 0.093mg 0.098mg Sweet onion
Vitamin B6 0.13mg 0.13mg
Folate 24µg 23µg Sauerkraut
Vitamin K 13µg 0.3µg Sauerkraut
Tryptophan 0.008mg 0.009mg Sweet onion
Threonine 0.025mg 0.018mg Sauerkraut
Isoleucine 0.021mg 0.014mg Sauerkraut
Leucine 0.029mg 0.025mg Sauerkraut
Lysine 0.031mg 0.033mg Sweet onion
Methionine 0.009mg 0.009mg
Phenylalanine 0.023mg 0.024mg Sweet onion
Valine 0.03mg 0.02mg Sauerkraut
Histidine 0.016mg 0.011mg Sauerkraut
Saturated Fat 0.034g Sweet onion
Monounsaturated Fat 0.013g Sauerkraut
Polyunsaturated fat 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 653mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.24g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.