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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" charts 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%
Contains more Manganese +10.2%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
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%
Contains more Manganese +10.2%
Equal in Selenium - 0.6

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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +51.9%
Contains more Other +207.1%
Equal in Water - 92.52
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 Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +51.9%
Contains more Other +207.1%
Equal in Water - 92.52

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.137mg 0.151mg Sauerkraut
Selenium 0.6µg 0.6µg
Vitamin A 1160IU 18IU Welsh onion
Vitamin A RAE 1µg Sauerkraut
Vitamin E 0.51mg 0.14mg Welsh onion
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 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
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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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
61%
Welsh onion
13%
Sauerkraut
Minerals Daily Need Coverage Score
17%
Welsh onion
24%
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

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.