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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 onions and sauerkraut

  • Sweet onions have less iron, vitamin C, vitamin K, and fiber than sauerkraut.
  • Sauerkraut covers your daily need for sodium, 28% more than sweet onions.
  • Sweet onions have 3 times more sugar than sauerkraut. While sweet onions have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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 PhosphorusPhosphorus +35%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +465.4%
Contains more CopperCopper +71.4%
Contains more ZincZinc +46.2%
Contains more ManganeseManganese +98.7%
Contains more SeleniumSelenium +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.
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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Contains more Vitamin B1Vitamin B1 +95.2%
Contains more Vitamin CVitamin C +206.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin KVitamin K +4233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B3 ~0.143mg
~equal in Vitamin B5 ~0.093mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Sweet onion Sauerkraut DV% diff.
Sodium 8mg 661mg 28%
Iron 0.26mg 1.47mg 15%
Vitamin C 4.8mg 14.7mg 11%
Vitamin K 0.3µg 13µg 11%
Fiber 0.9g 2.9g 8%
Copper 0.056mg 0.096mg 4%
Manganese 0.076mg 0.151mg 3%
Potassium 119mg 170mg 2%
Vitamin B1 0.041mg 0.021mg 2%
Fructose 2.02g 0.04g 2%
Calories 32kcal 19kcal 1%
Carbs 7.55g 4.28g 1%
Magnesium 9mg 13mg 1%
Calcium 20mg 30mg 1%
Zinc 0.13mg 0.19mg 1%
Phosphorus 27mg 20mg 1%
Vitamin E 0.02mg 0.14mg 1%
Choline 5.5mg 10.4mg 1%
Protein 0.8g 0.91g 0%
Fats 0.08g 0.14g 0%
Net carbs 6.65g 1.38g N/A
Sugar 5.02g 1.78g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B2 0.02mg 0.022mg 0%
Vitamin B3 0.133mg 0.143mg 0%
Vitamin B5 0.098mg 0.093mg 0%
Vitamin B6 0.13mg 0.13mg 0%
Folate 23µg 24µg 0%
Saturated fat 0.034g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.018mg 0.025mg 0%
Isoleucine 0.014mg 0.021mg 0%
Leucine 0.025mg 0.029mg 0%
Lysine 0.033mg 0.031mg 0%
Methionine 0.009mg 0.009mg 0%
Phenylalanine 0.024mg 0.023mg 0%
Valine 0.02mg 0.03mg 0%
Histidine 0.011mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 CarbsCarbs +76.4%
Contains more ProteinProtein +13.8%
Contains more FatsFats +75%
Contains more OtherOther +551.5%
~equal in Water ~92.52g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +1514.3%
Contains more FructoseFructose +4950%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.