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  6. Shallot vs. Sauerkraut

Shallot vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between shallot and sauerkraut?

  • Shallot is richer in vitamin B6, manganese, and phosphorus, while sauerkraut is higher in vitamin K and vitamin C.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Sauerkraut has 4 times less sugar than shallot. Shallot has 7.87g of sugar, while sauerkraut has 1.78g.

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

Infographic

Shallot vs Sauerkraut 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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%
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%
Contains more IronIron +22.5%
~equal in Copper ~0.096mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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%
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%
Contains more Vitamin CVitamin C +83.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +1525%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +174.7%
Contains more CarbsCarbs +292.5%
Contains more FatsFats +40%
Contains more WaterWater +15.9%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +71.8%
~equal in Monounsaturated fat ~0.013g

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