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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +23.3%
Contains more Potassium +96.5%
Contains more Magnesium +61.5%
Contains more Zinc +110.5%
Contains more Phosphorus +200%
Contains less Sodium -98.2%
Contains more Iron +22.5%
Equal in Copper - 0.096
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +23.3%
Contains more Potassium +96.5%
Contains more Magnesium +61.5%
Contains more Zinc +110.5%
Contains more Phosphorus +200%
Contains less Sodium -98.2%
Contains more Iron +22.5%
Equal in Copper - 0.096

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +165.4%
Contains more Folate +41.7%
Contains more Vitamin C +83.8%
Contains more Vitamin A +350%
Contains more Vitamin E +250%
Contains more Vitamin K +1525%
Equal in Vitamin B2 - 0.022
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +165.4%
Contains more Folate +41.7%
Contains more Vitamin C +83.8%
Contains more Vitamin A +350%
Contains more Vitamin E +250%
Contains more Vitamin K +1525%
Equal in Vitamin B2 - 0.022

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Shallot
13
Sauerkraut
Mineral Summary Score
21
Shallot
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Shallot
5%
Sauerkraut
Carbohydrates
17%
Shallot
4%
Sauerkraut
Fats
0%
Shallot
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Shallot Sauerkraut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.09g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Shallot Sauerkraut Opinion
Calories 72 19 Shallot
Protein 2.5 0.91 Shallot
Fats 0.1 0.14 Sauerkraut
Vitamin C 8 14.7 Sauerkraut
Net carbs 13.600000381469727 1.3799999952316284 Shallot
Carbs 16.8 4.28 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.47 Sauerkraut
Calcium 37 30 Shallot
Potassium 334 170 Shallot
Magnesium 21 13 Shallot
Sugar 7.87 1.78 Sauerkraut
Fiber 3.2 2.9 Shallot
Copper 0.088 0.096 Sauerkraut
Zinc 0.4 0.19 Shallot
Starch
Phosphorus 60 20 Shallot
Sodium 12 661 Shallot
Vitamin A 4 18 Sauerkraut
Vitamin E 0.04 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.06 0.021 Shallot
Vitamin B2 0.02 0.022 Sauerkraut
Vitamin B3 0.2 0.143 Shallot
Vitamin B5 0.29 0.093 Shallot
Vitamin B6 0.345 0.13 Shallot
Vitamin B12 0 0
Vitamin K 0.8 13 Sauerkraut
Folate 34 24 Shallot
Trans Fat 0 0
Saturated Fat 0.017 0.034 Shallot
Monounsaturated Fat 0.014 0.013 Shallot
Polyunsaturated fat 0.039 0.067 Sauerkraut
Tryptophan 0.028 0.008 Shallot
Threonine 0.098 0.025 Shallot
Isoleucine 0.106 0.021 Shallot
Leucine 0.149 0.029 Shallot
Lysine 0.125 0.031 Shallot
Methionine 0.027 0.009 Shallot
Phenylalanine 0.081 0.023 Shallot
Valine 0.11 0.03 Shallot
Histidine 0.043 0.016 Shallot
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.