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  6. Sweet onion vs. Sauerkraut

Sweet onion vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Sweet onion and Sauerkraut

  • 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.
  • Sweet onion has 3 times more Sugar than Sauerkraut. While Sweet onion has 5.02g of Sugar, Sauerkraut has only 1.78g.

These are the specific foods used in this comparison Onions, sweet, raw and Sauerkraut, canned, solids and liquids.

Infographic

Sweet onion vs Sauerkraut 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.
Sweet onion
Sweet onion
2
:
8
Sauerkraut
Sauerkraut
Contains more Phosphorus +35%
Contains less Sodium -98.8%
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%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +35%
Contains less Sodium -98.8%
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%

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.
Sweet onion
Sweet onion
2
:
8
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +95.2%
Contains more Vitamin A +1700%
Contains more Vitamin E +600%
Contains more Vitamin C +206.3%
Contains more Vitamin K +4233.3%
Equal in Vitamin B2 - 0.022
Equal in Vitamin B3 - 0.143
Equal in Vitamin B5 - 0.093
Equal in Vitamin B6 - 0.13
Equal in Folate - 24
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%
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%
Contains more Vitamin B1 +95.2%
Contains more Vitamin A +1700%
Contains more Vitamin E +600%
Contains more Vitamin C +206.3%
Contains more Vitamin K +4233.3%
Equal in Vitamin B2 - 0.022
Equal in Vitamin B3 - 0.143
Equal in Vitamin B5 - 0.093
Equal in Vitamin B6 - 0.13
Equal in Folate - 24

Macronutrient Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet onion
Sweet onion
4
:
0
Sauerkraut
Sauerkraut
Contains more Sucrose +∞%
Contains more Glucose +1514.3%
Contains more Fructose +4950%
Contains more Lactose +∞%
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
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
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.
Sweet onion Sauerkraut
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 Sweet onion Sauerkraut Opinion
Net carbs 6.65g 1.38g Sweet onion
Protein 0.8g 0.91g Sauerkraut
Fats 0.08g 0.14g Sauerkraut
Carbs 7.55g 4.28g Sweet onion
Calories 32kcal 19kcal Sweet onion
Fructose 2.02g 0.04g Sweet onion
Sugar 5.02g 1.78g Sauerkraut
Fiber 0.9g 2.9g Sauerkraut
Calcium 20mg 30mg Sauerkraut
Iron 0.26mg 1.47mg Sauerkraut
Magnesium 9mg 13mg Sauerkraut
Phosphorus 27mg 20mg Sweet onion
Potassium 119mg 170mg Sauerkraut
Sodium 8mg 661mg Sweet onion
Zinc 0.13mg 0.19mg Sauerkraut
Copper 0.056mg 0.096mg Sauerkraut
Manganese 0.076mg 0.151mg Sauerkraut
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 1IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.02mg 0.14mg Sauerkraut
Vitamin C 4.8mg 14.7mg Sauerkraut
Vitamin B1 0.041mg 0.021mg Sweet onion
Vitamin B2 0.02mg 0.022mg Sauerkraut
Vitamin B3 0.133mg 0.143mg Sauerkraut
Vitamin B5 0.098mg 0.093mg Sweet onion
Vitamin B6 0.13mg 0.13mg
Folate 23µg 24µg Sauerkraut
Vitamin K 0.3µg 13µg Sauerkraut
Tryptophan 0.009mg 0.008mg Sweet onion
Threonine 0.018mg 0.025mg Sauerkraut
Isoleucine 0.014mg 0.021mg Sauerkraut
Leucine 0.025mg 0.029mg Sauerkraut
Lysine 0.033mg 0.031mg Sweet onion
Methionine 0.009mg 0.009mg
Phenylalanine 0.024mg 0.023mg Sweet onion
Valine 0.02mg 0.03mg Sauerkraut
Histidine 0.011mg 0.016mg 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
Sweet onion Sauerkraut
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
7%
Sweet onion
13%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Sweet onion
24%
Sauerkraut

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