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Welsh onion vs Sauerkraut - In-Depth Nutrition Comparison

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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 Potassium +24.7%
Contains more Magnesium +76.9%
Contains more Zinc +173.7%
Contains more Phosphorus +145%
Contains less Sodium -97.4%
Contains more Iron +20.5%
Contains more Calcium +66.7%
Contains more Copper +37.1%
Contains more Potassium +24.7%
Contains more Magnesium +76.9%
Contains more Zinc +173.7%
Contains more Phosphorus +145%
Contains less Sodium -97.4%
Contains more Iron +20.5%
Contains more Calcium +66.7%
Contains more Copper +37.1%

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 C +83.7%
Contains more Vitamin A +6344.4%
Contains more Vitamin E +264.3%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +81.7%
Contains more Vitamin K +1387.7%
Contains more Vitamin B6 +80.6%
Contains more Vitamin C +83.7%
Contains more Vitamin A +6344.4%
Contains more Vitamin E +264.3%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +81.7%
Contains more Vitamin K +1387.7%
Contains more Vitamin B6 +80.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Welsh onion
13
Sauerkraut
Mineral Summary Score
12
Welsh onion
21
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 the food
Protein
11%
Welsh onion
5%
Sauerkraut
Carbohydrates
7%
Welsh onion
4%
Sauerkraut
Fats
2%
Welsh onion
1%
Sauerkraut

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Welsh onion 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?
Welsh onion
Welsh onion contains less Sodium (difference - 644mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.4g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Welsh onion Sauerkraut Opinion
Calories 34 19 Welsh onion
Protein 1.9 0.91 Welsh onion
Fats 0.4 0.14 Welsh onion
Vitamin C 27 14.7 Welsh onion
Carbs 6.5 4.28 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 1.47 Sauerkraut
Calcium 18 30 Sauerkraut
Potassium 212 170 Welsh onion
Magnesium 23 13 Welsh onion
Sugars 2.18 1.78 Welsh onion
Fiber 2.4 2.9 Sauerkraut
Copper 0.07 0.096 Sauerkraut
Zinc 0.52 0.19 Welsh onion
Starch
Phosphorus 49 20 Welsh onion
Sodium 17 661 Welsh onion
Vitamin A 1160 18 Welsh onion
Vitamin E 0.51 0.14 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.021 Welsh onion
Vitamin B2 0.09 0.022 Welsh onion
Vitamin B3 0.4 0.143 Welsh onion
Vitamin B5 0.169 0.093 Welsh onion
Vitamin B6 0.072 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 193.4 13 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.067 0.034 Sauerkraut
Monounsaturated Fat 0.056 0.013 Welsh onion
Polyunsaturated fat 0.156 0.067 Welsh onion
Tryptophan 0.021 0.008 Welsh onion
Threonine 0.074 0.025 Welsh onion
Isoleucine 0.081 0.021 Welsh onion
Leucine 0.113 0.029 Welsh onion
Lysine 0.095 0.031 Welsh onion
Methionine 0.021 0.009 Welsh onion
Phenylalanine 0.061 0.023 Welsh onion
Valine 0.084 0.03 Welsh onion
Histidine 0.033 0.016 Welsh onion
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.