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  6. Adzuki bean vs. Sauerkraut

Adzuki bean vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and sauerkraut

  • The amount of folate, copper, manganese, phosphorus, zinc, iron, fiber, vitamin B1, and potassium in adzuki bean is higher than in sauerkraut.
  • Adzuki bean covers your daily folate needs 150% more than sauerkraut.
  • Sauerkraut has 27 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while sauerkraut has 0.19mg.
  • Adzuki bean contains less sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Adzuki bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +876.9%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +637.6%
Contains more IronIron +238.8%
Contains more CopperCopper +1039.6%
Contains more ZincZinc +2552.6%
Contains more PhosphorusPhosphorus +1805%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1045.7%
Contains more SeleniumSelenium +416.7%

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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 B1Vitamin B1 +2066.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +1739.2%
Contains more Vitamin B5Vitamin B5 +1481.7%
Contains more Vitamin B6Vitamin B6 +170%
Contains more FolateFolate +2491.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Sauerkraut DV% diff.
Folate 622µg 24µg 150%
Copper 1.094mg 0.096mg 111%
Manganese 1.73mg 0.151mg 69%
Phosphorus 381mg 20mg 52%
Iron 4.98mg 1.47mg 44%
Zinc 5.04mg 0.19mg 44%
Fiber 12.7g 2.9g 39%
Protein 19.87g 0.91g 38%
Vitamin B1 0.455mg 0.021mg 36%
Potassium 1254mg 170mg 32%
Sodium 5mg 661mg 29%
Vitamin B5 1.471mg 0.093mg 28%
Magnesium 127mg 13mg 27%
Carbs 62.9g 4.28g 20%
Vitamin B6 0.351mg 0.13mg 17%
Vitamin B3 2.63mg 0.143mg 16%
Calories 329kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.22mg 0.022mg 15%
Vitamin K 13µg 11%
Selenium 3.1µg 0.6µg 5%
Calcium 66mg 30mg 4%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Fats 0.53g 0.14g 1%
Saturated fat 0.191g 0.034g 1%
Net carbs 50.2g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.05g 0.013g 0%
Polyunsaturated fat 0.113g 0.067g 0%
Tryptophan 0.191mg 0.008mg 0%
Threonine 0.674mg 0.025mg 0%
Isoleucine 0.791mg 0.021mg 0%
Leucine 1.668mg 0.029mg 0%
Lysine 1.497mg 0.031mg 0%
Methionine 0.21mg 0.009mg 0%
Phenylalanine 1.052mg 0.023mg 0%
Valine 1.023mg 0.03mg 0%
Histidine 0.524mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +2083.5%
Contains more FatsFats +278.6%
Contains more CarbsCarbs +1369.6%
Contains more OtherOther +51.6%
Contains more WaterWater +588.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 +284.6%
Contains more Poly. FatPolyunsaturated fat +68.7%
Contains less Sat. FatSaturated fat -82.2%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.