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  6. Welsh onion vs. Sauerkraut

Welsh onion vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between welsh onion and sauerkraut

  • Sauerkraut has less vitamin K, vitamin A, vitamin C, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 150% more.
  • Welsh onion has 64 times more vitamin A than sauerkraut. Welsh onion has 1160IU of vitamin A, while sauerkraut has 18IU.
  • Welsh onion is lower in sodium.

The food varieties used in the comparison are Onions, welsh, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Welsh 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +24.7%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -97.4%
Contains more CalciumCalcium +66.7%
Contains more IronIron +20.5%
Contains more CopperCopper +37.1%
Contains more ManganeseManganese +10.2%
~equal in Selenium ~0.6µg

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 Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +83.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin KVitamin K +1387.7%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +50%
Contains more CholineCholine +96.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Sauerkraut DV% diff.
Vitamin K 193.4µg 13µg 150%
Sodium 17mg 661mg 28%
Vitamin C 27mg 14.7mg 14%
Vitamin B2 0.09mg 0.022mg 5%
Vitamin B6 0.072mg 0.13mg 4%
Phosphorus 49mg 20mg 4%
Zinc 0.52mg 0.19mg 3%
Copper 0.07mg 0.096mg 3%
Iron 1.22mg 1.47mg 3%
Protein 1.9g 0.91g 2%
Vitamin B5 0.169mg 0.093mg 2%
Fiber 2.4g 2.9g 2%
Magnesium 23mg 13mg 2%
Folate 16µg 24µg 2%
Vitamin B3 0.4mg 0.143mg 2%
Vitamin E 0.51mg 0.14mg 2%
Vitamin B1 0.05mg 0.021mg 2%
Choline 5.3mg 10.4mg 1%
Polyunsaturated fat 0.156g 0.067g 1%
Calories 34kcal 19kcal 1%
Manganese 0.137mg 0.151mg 1%
Potassium 212mg 170mg 1%
Calcium 18mg 30mg 1%
Carbs 6.5g 4.28g 1%
Fats 0.4g 0.14g 0%
Net carbs 4.1g 1.38g N/A
Sugar 2.18g 1.78g N/A
Vitamin A 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.034g 0%
Monounsaturated fat 0.056g 0.013g 0%
Tryptophan 0.021mg 0.008mg 0%
Threonine 0.074mg 0.025mg 0%
Isoleucine 0.081mg 0.021mg 0%
Leucine 0.113mg 0.029mg 0%
Lysine 0.095mg 0.031mg 0%
Methionine 0.021mg 0.009mg 0%
Phenylalanine 0.061mg 0.023mg 0%
Valine 0.084mg 0.03mg 0%
Histidine 0.033mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 ProteinProtein +108.8%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +51.9%
Contains more OtherOther +207.1%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +330.8%
Contains more Poly. FatPolyunsaturated fat +132.8%
Contains less Sat. FatSaturated fat -49.3%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.