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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 Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +96.5%
Contains less Sodium -98.2%
Contains more Zinc +110.5%
Contains more Iron +22.5%
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +23.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +96.5%
Contains less Sodium -98.2%
Contains more Zinc +110.5%
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 A +350%
Contains more Vitamin E +250%
Contains more Vitamin C +83.8%
Contains more Vitamin K +1525%
Equal in Vitamin B2 - 0.022
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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%
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 A +350%
Contains more Vitamin E +250%
Contains more Vitamin C +83.8%
Contains more Vitamin K +1525%
Equal in Vitamin B2 - 0.022

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

All nutrients comparison - raw data values

Nutrient Shallot Sauerkraut Opinion
Net carbs 13.6g 1.38g Shallot
Protein 2.5g 0.91g Shallot
Fats 0.1g 0.14g Sauerkraut
Carbs 16.8g 4.28g Shallot
Calories 72kcal 19kcal Shallot
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 7.87g 1.78g Sauerkraut
Fiber 3.2g 2.9g Shallot
Calcium 37mg 30mg Shallot
Iron 1.2mg 1.47mg Sauerkraut
Magnesium 21mg 13mg Shallot
Phosphorus 60mg 20mg Shallot
Potassium 334mg 170mg Shallot
Sodium 12mg 661mg Shallot
Zinc 0.4mg 0.19mg Shallot
Copper 0.088mg 0.096mg Sauerkraut
Vitamin A 4IU 18IU Sauerkraut
Vitamin E 0.04mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 14.7mg Sauerkraut
Vitamin B1 0.06mg 0.021mg Shallot
Vitamin B2 0.02mg 0.022mg Sauerkraut
Vitamin B3 0.2mg 0.143mg Shallot
Vitamin B5 0.29mg 0.093mg Shallot
Vitamin B6 0.345mg 0.13mg Shallot
Folate 34µg 24µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.8µg 13µg Sauerkraut
Tryptophan 0.028mg 0.008mg Shallot
Threonine 0.098mg 0.025mg Shallot
Isoleucine 0.106mg 0.021mg Shallot
Leucine 0.149mg 0.029mg Shallot
Lysine 0.125mg 0.031mg Shallot
Methionine 0.027mg 0.009mg Shallot
Phenylalanine 0.081mg 0.023mg Shallot
Valine 0.11mg 0.03mg Shallot
Histidine 0.043mg 0.016mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.034g Shallot
Monounsaturated Fat 0.014g 0.013g Shallot
Polyunsaturated fat 0.039g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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

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.

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.