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  6. Beans vs. Sauerkraut

Beans vs. Sauerkraut — In-Depth Nutrition Comparison

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How are beans and sauerkraut different?

  • Beans have more copper, phosphorus, zinc, vitamin B1, fiber, and selenium; however, sauerkraut is richer in iron, vitamin C, and vitamin K.
  • Sauerkraut covers your daily need for sodium, 29% more than beans.
  • Beans have 8 times more selenium than sauerkraut. Beans have 4.5µg of selenium, while sauerkraut has 0.6µg.
  • Beans contain less sodium.

Beans, baked, canned, no salt added and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Beans vs Sauerkraut infographic
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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.
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +74.1%
Contains more CopperCopper +114.6%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +650%
Contains more IronIron +406.9%

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.
Beans
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more CholineCholine +196.2%
Contains more Vitamin CVitamin C +374.2%
Contains more Vitamin KVitamin K +1525%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Beans Sauerkraut DV% diff.
Sodium 1mg 661mg 29%
Iron 0.29mg 1.47mg 15%
Vitamin C 3.1mg 14.7mg 13%
Copper 0.206mg 0.096mg 12%
Phosphorus 104mg 20mg 12%
Vitamin B1 0.15mg 0.021mg 11%
Zinc 1.4mg 0.19mg 11%
Vitamin K 0.8µg 13µg 10%
Fiber 5.5g 2.9g 10%
Protein 4.8g 0.91g 8%
Selenium 4.5µg 0.6µg 7%
Manganese 0.151mg 7%
Carbs 20.49g 4.28g 5%
Magnesium 32mg 13mg 5%
Choline 30.8mg 10.4mg 4%
Calories 105kcal 19kcal 4%
Potassium 296mg 170mg 4%
Vitamin B2 0.06mg 0.022mg 3%
Calcium 50mg 30mg 2%
Vitamin B3 0.43mg 0.143mg 2%
Vitamin B5 0.093mg 2%
Polyunsaturated fat 0.172g 0.067g 1%
Fats 0.4g 0.14g 0%
Net carbs 14.99g 1.38g N/A
Sugar 7.78g 1.78g N/A
Vitamin A 5µg 1µg 0%
Vitamin E 0.15mg 0.14mg 0%
Vitamin B6 0.13mg 0.13mg 0%
Folate 24µg 24µg 0%
Saturated fat 0.103g 0.034g 0%
Monounsaturated fat 0.035g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +427.5%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +378.7%
Contains more WaterWater +27.4%
Contains more OtherOther +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
30% 11% 59%
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 +169.2%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains less Sat. FatSaturated fat -67%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.