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  6. Sauerkraut vs. Onion

Sauerkraut vs. Onion — In-Depth Nutrition Comparison

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Differences between sauerkraut and onions

  • Onions contain less iron, vitamin K, vitamin C, and copper than sauerkraut.
  • Sauerkraut's daily need coverage for sodium is 29% higher.
  • Onions contain 33 times less vitamin K than sauerkraut. Sauerkraut contains 13µg of vitamin K, while onions contain 0.4µg.
  • The amount of sodium in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of sauerkraut is 32.

The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Onions, raw.

Infographic

Sauerkraut vs Onion infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +30.4%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +600%
Contains more CopperCopper +146.2%
Contains more ZincZinc +11.8%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +20%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0.33% 2.8% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Onion
Onion
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +98.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +119%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B5Vitamin B5 +32.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Onion DV% diff.
Sodium 661mg 4mg 29%
Iron 1.47mg 0.21mg 16%
Vitamin K 13µg 0.4µg 11%
Vitamin C 14.7mg 7.4mg 8%
Copper 0.096mg 0.039mg 6%
Fiber 2.9g 1.7g 5%
Carbs 4.28g 9.34g 2%
Vitamin B1 0.021mg 0.046mg 2%
Fructose 0.04g 1.29g 2%
Calories 19kcal 40kcal 1%
Magnesium 13mg 10mg 1%
Calcium 30mg 23mg 1%
Potassium 170mg 146mg 1%
Phosphorus 20mg 29mg 1%
Vitamin E 0.14mg 0.02mg 1%
Manganese 0.151mg 0.129mg 1%
Vitamin B5 0.093mg 0.123mg 1%
Vitamin B6 0.13mg 0.12mg 1%
Folate 24µg 19µg 1%
Choline 10.4mg 6.1mg 1%
Protein 0.91g 1.1g 0%
Protein per 100 calories 4.8g 2.8g N/A
Calories per 10 g protein 209kcal 364kcal N/A
Weight per 100 calories 526g 250g N/A
Fats 0.14g 0.1g 0%
Net carbs 1.38g 7.64g N/A
Sugar 1.78g 4.24g N/A
Zinc 0.19mg 0.17mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B2 0.022mg 0.027mg 0%
Vitamin B3 0.143mg 0.116mg 0%
Saturated fat 0.034g 0.042g 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.067g 0.017g 0%
Tryptophan 0.008mg 0.014mg 0%
Threonine 0.025mg 0.021mg 0%
Isoleucine 0.021mg 0.014mg 0%
Leucine 0.029mg 0.025mg 0%
Lysine 0.031mg 0.039mg 0%
Methionine 0.009mg 0.002mg 0%
Phenylalanine 0.023mg 0.025mg 0%
Valine 0.03mg 0.021mg 0%
Histidine 0.016mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +40%
Contains more ProteinProtein +20.9%
Contains more CarbsCarbs +118.2%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -19%
Contains more Poly. FatPolyunsaturated fat +294.1%
~equal in Monounsaturated fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1307.1%
Contains more FructoseFructose +3125%
~equal in Starch ~0g
~equal in Lactose ~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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.