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  6. Sauerkraut vs. Welsh onion

Sauerkraut vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between sauerkraut and welsh onion

  • Sauerkraut has less vitamin K, vitamin A, vitamin C, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 150% more.
  • Sauerkraut has 39 times more sodium than welsh onion. Sauerkraut has 661mg of sodium, while welsh onion has 17mg.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Onions, welsh, raw.

Infographic

Sauerkraut vs Welsh 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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +66.7%
Contains more IronIron +20.5%
Contains more CopperCopper +37.1%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +24.7%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -97.4%
~equal in Manganese ~0.137mg
~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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +50%
Contains more CholineCholine +96.2%
Contains more Vitamin CVitamin C +83.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin KVitamin K +1387.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Welsh onion DV% diff.
Vitamin K 13µg 193.4µg 150%
Sodium 661mg 17mg 28%
Vitamin C 14.7mg 27mg 14%
Vitamin B2 0.022mg 0.09mg 5%
Vitamin B6 0.13mg 0.072mg 4%
Phosphorus 20mg 49mg 4%
Zinc 0.19mg 0.52mg 3%
Copper 0.096mg 0.07mg 3%
Iron 1.47mg 1.22mg 3%
Protein 0.91g 1.9g 2%
Vitamin B5 0.093mg 0.169mg 2%
Fiber 2.9g 2.4g 2%
Magnesium 13mg 23mg 2%
Folate 24µg 16µg 2%
Vitamin B3 0.143mg 0.4mg 2%
Vitamin E 0.14mg 0.51mg 2%
Vitamin B1 0.021mg 0.05mg 2%
Choline 10.4mg 5.3mg 1%
Polyunsaturated fat 0.067g 0.156g 1%
Calories 19kcal 34kcal 1%
Manganese 0.151mg 0.137mg 1%
Potassium 170mg 212mg 1%
Calcium 30mg 18mg 1%
Carbs 4.28g 6.5g 1%
Fats 0.14g 0.4g 0%
Net carbs 1.38g 4.1g N/A
Sugar 1.78g 2.18g N/A
Vitamin A 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.067g 0%
Monounsaturated fat 0.013g 0.056g 0%
Tryptophan 0.008mg 0.021mg 0%
Threonine 0.025mg 0.074mg 0%
Isoleucine 0.021mg 0.081mg 0%
Leucine 0.029mg 0.113mg 0%
Lysine 0.031mg 0.095mg 0%
Methionine 0.009mg 0.021mg 0%
Phenylalanine 0.023mg 0.061mg 0%
Valine 0.03mg 0.084mg 0%
Histidine 0.016mg 0.033mg 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% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more OtherOther +207.1%
Contains more ProteinProtein +108.8%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +51.9%
~equal in Water ~90.5g

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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -49.3%
Contains more Mono. FatMonounsaturated fat +330.8%
Contains more Poly. FatPolyunsaturated fat +132.8%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.