Sauerkraut vs. Sweet onion — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and sweet onions

Sweet onions have less iron, vitamin C, vitamin K, and fiber than sauerkraut.
Sauerkraut covers your daily need for sodium 28% more than sweet onions.
Sauerkraut has 43 times more vitamin K than sweet onions. While sauerkraut has 13µg of vitamin K, sweet onions have only 0.3µg.
Sweet onions have less sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Onions, sweet, raw.

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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.

Sauerkraut

Sweet onion

Contains more MagnesiumMagnesium	+44.4%
Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+42.9%
Contains more IronIron	+465.4%
Contains more CopperCopper	+71.4%
Contains more ZincZinc	+46.2%
Contains more ManganeseManganese	+98.7%
Contains more SeleniumSelenium	+20%

Contains more PhosphorusPhosphorus	+35%
Contains less SodiumSodium	-98.8%

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.

Sauerkraut

Sweet onion

Contains more Vitamin CVitamin C	+206.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+600%
Contains more Vitamin KVitamin K	+4233.3%

Contains more Vitamin B1Vitamin B1

+95.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.02mg

~equal in Vitamin B3 ~0.133mg

~equal in Vitamin B5 ~0.098mg

~equal in Vitamin B6 ~0.13mg

~equal in Vitamin B12 ~µg

~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	661mg	8mg	28%
Iron	1.47mg	0.26mg	15%
Vitamin C	14.7mg	4.8mg	11%
Vitamin K	13µg	0.3µg	11%
Fiber	2.9g	0.9g	8%
Copper	0.096mg	0.056mg	4%
Manganese	0.151mg	0.076mg	3%
Potassium	170mg	119mg	2%
Vitamin B1	0.021mg	0.041mg	2%
Fructose	0.04g	2.02g	2%
Calories	19kcal	32kcal	1%
Carbs	4.28g	7.55g	1%
Magnesium	13mg	9mg	1%
Calcium	30mg	20mg	1%
Zinc	0.19mg	0.13mg	1%
Phosphorus	20mg	27mg	1%
Vitamin E	0.14mg	0.02mg	1%
Choline	10.4mg	5.5mg	1%
Protein	0.91g	0.8g	0%
Protein per 100 calories	4.8g	2.5g	N/A
Calories per 10 g protein	209kcal	400kcal	N/A
Weight per 100 calories	526g	313g	N/A
Fats	0.14g	0.08g	0%
Net carbs	1.38g	6.65g	N/A
Sugar	1.78g	5.02g	N/A
Vitamin A	1µg	0µg	0%
Selenium	0.6µg	0.5µg	0%
Vitamin B2	0.022mg	0.02mg	0%
Vitamin B3	0.143mg	0.133mg	0%
Vitamin B5	0.093mg	0.098mg	0%
Vitamin B6	0.13mg	0.13mg	0%
Folate	24µg	23µg	0%
Saturated fat	0.034g		0%
Monounsaturated fat	0.013g		0%
Polyunsaturated fat	0.067g		0%
Tryptophan	0.008mg	0.009mg	0%
Threonine	0.025mg	0.018mg	0%
Isoleucine	0.021mg	0.014mg	0%
Leucine	0.029mg	0.025mg	0%
Lysine	0.031mg	0.033mg	0%
Methionine	0.009mg	0.009mg	0%
Phenylalanine	0.023mg	0.024mg	0%
Valine	0.03mg	0.02mg	0%
Histidine	0.016mg	0.011mg	0%