Bean raw vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between bean raw and sauerkraut
- Sauerkraut contains less folate, copper, vitamin B1, phosphorus, fiber, selenium, iron, manganese, magnesium, and potassium than bean raw.
- Bean raw's daily need coverage for folate is 125% higher.
- Sauerkraut contains 47 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while sauerkraut contains 0.6µg.
The food types used in this comparison are Beans, pinto, mature seeds, raw and Sauerkraut, canned, solids, and liquids.
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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 MagnesiumMagnesium | +1253.8% |
| Contains more CalciumCalcium | +276.7% |
| Contains more PotassiumPotassium | +719.4% |
| Contains more IronIron | +244.9% |
| Contains more CopperCopper | +830.2% |
| Contains more ZincZinc | +1100% |
| Contains more PhosphorusPhosphorus | +1955% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +660.3% |
| Contains more SeleniumSelenium | +4550% |
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 EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +3295.2% |
| Contains more Vitamin B2Vitamin B2 | +863.6% |
| Contains more Vitamin B3Vitamin B3 | +721% |
| Contains more Vitamin B5Vitamin B5 | +744.1% |
| Contains more Vitamin B6Vitamin B6 | +264.6% |
| Contains more FolateFolate | +2087.5% |
| Contains more CholineCholine | +536.5% |
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +132.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 24µg | 125% |
| Copper | 0.893mg | 0.096mg | 89% |
| Vitamin B1 | 0.713mg | 0.021mg | 58% |
| Phosphorus | 411mg | 20mg | 56% |
| Selenium | 27.9µg | 0.6µg | 50% |
| Fiber | 15.5g | 2.9g | 50% |
| Iron | 5.07mg | 1.47mg | 45% |
| Manganese | 1.148mg | 0.151mg | 43% |
| Protein | 21.42g | 0.91g | 41% |
| Magnesium | 176mg | 13mg | 39% |
| Potassium | 1393mg | 170mg | 36% |
| Sodium | 12mg | 661mg | 28% |
| Vitamin B6 | 0.474mg | 0.13mg | 26% |
| Carbs | 62.55g | 4.28g | 19% |
| Zinc | 2.28mg | 0.19mg | 19% |
| Calories | 347kcal | 19kcal | 16% |
| Vitamin B2 | 0.212mg | 0.022mg | 15% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 0.093mg | 14% |
| Choline | 66.2mg | 10.4mg | 10% |
| Vitamin C | 6.3mg | 14.7mg | 9% |
| Calcium | 113mg | 30mg | 8% |
| Vitamin B3 | 1.174mg | 0.143mg | 6% |
| Vitamin K | 5.6µg | 13µg | 6% |
| Fats | 1.23g | 0.14g | 2% |
| Polyunsaturated fat | 0.407g | 0.067g | 2% |
| Monounsaturated fat | 0.229g | 0.013g | 1% |
| Saturated fat | 0.235g | 0.034g | 1% |
| Net carbs | 47.05g | 1.38g | N/A |
| Sugar | 2.11g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.21mg | 0.14mg | 0% |
| Tryptophan | 0.237mg | 0.008mg | 0% |
| Threonine | 0.81mg | 0.025mg | 0% |
| Isoleucine | 0.871mg | 0.021mg | 0% |
| Leucine | 1.558mg | 0.029mg | 0% |
| Lysine | 1.356mg | 0.031mg | 0% |
| Methionine | 0.259mg | 0.009mg | 0% |
| Phenylalanine | 1.095mg | 0.023mg | 0% |
| Valine | 0.998mg | 0.03mg | 0% |
| Histidine | 0.556mg | 0.016mg | 0% |
| Fructose | 0g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +2253.8% |
| Contains more FatsFats | +778.6% |
| Contains more CarbsCarbs | +1361.4% |
| Contains more OtherOther | +61.4% |
| Contains more WaterWater | +716.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | +1661.5% |
| Contains more Poly. FatPolyunsaturated fat | +507.5% |
| Contains less Sat. FatSaturated fat | -85.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Glucose
~0.14g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g