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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 C, and Vitamin B2.
  • Welsh onion's daily need coverage for Vitamin K is 150% more.
  • Welsh onion has 4 times more Vitamin B2 than Sauerkraut. Welsh onion has 0.09mg of Vitamin B2, while Sauerkraut has 0.022mg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +76.9%
Contains more Phosphorus +145%
Contains more Potassium +24.7%
Contains less Sodium -97.4%
Contains more Zinc +173.7%
Contains more Calcium +66.7%
Contains more Iron +20.5%
Contains more Copper +37.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +76.9%
Contains more Phosphorus +145%
Contains more Potassium +24.7%
Contains less Sodium -97.4%
Contains more Zinc +173.7%
Contains more Calcium +66.7%
Contains more Iron +20.5%
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 A +6344.4%
Contains more Vitamin E +264.3%
Contains more Vitamin C +83.7%
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 Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 A +6344.4%
Contains more Vitamin E +264.3%
Contains more Vitamin C +83.7%
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 Folate +50%

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.
Welsh onion Sauerkraut
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Sauerkraut Opinion
Net carbs 4.1g 1.38g Welsh onion
Protein 1.9g 0.91g Welsh onion
Fats 0.4g 0.14g Welsh onion
Carbs 6.5g 4.28g Welsh onion
Calories 34kcal 19kcal Welsh onion
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 2.18g 1.78g Sauerkraut
Fiber 2.4g 2.9g Sauerkraut
Calcium 18mg 30mg Sauerkraut
Iron 1.22mg 1.47mg Sauerkraut
Magnesium 23mg 13mg Welsh onion
Phosphorus 49mg 20mg Welsh onion
Potassium 212mg 170mg Welsh onion
Sodium 17mg 661mg Welsh onion
Zinc 0.52mg 0.19mg Welsh onion
Copper 0.07mg 0.096mg Sauerkraut
Vitamin A 1160IU 18IU Welsh onion
Vitamin E 0.51mg 0.14mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 14.7mg Welsh onion
Vitamin B1 0.05mg 0.021mg Welsh onion
Vitamin B2 0.09mg 0.022mg Welsh onion
Vitamin B3 0.4mg 0.143mg Welsh onion
Vitamin B5 0.169mg 0.093mg Welsh onion
Vitamin B6 0.072mg 0.13mg Sauerkraut
Folate 16µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 13µg Welsh onion
Tryptophan 0.021mg 0.008mg Welsh onion
Threonine 0.074mg 0.025mg Welsh onion
Isoleucine 0.081mg 0.021mg Welsh onion
Leucine 0.113mg 0.029mg Welsh onion
Lysine 0.095mg 0.031mg Welsh onion
Methionine 0.021mg 0.009mg Welsh onion
Phenylalanine 0.061mg 0.023mg Welsh onion
Valine 0.084mg 0.03mg Welsh onion
Histidine 0.033mg 0.016mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.034g Sauerkraut
Monounsaturated Fat 0.056g 0.013g Welsh onion
Polyunsaturated fat 0.156g 0.067g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61
Welsh onion
13
Sauerkraut
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
5%
Sauerkraut
Carbohydrates
7%
Welsh onion
4%
Sauerkraut
Fats
2%
Welsh onion
1%
Sauerkraut

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 is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (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 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. 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.