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  6. Baked beans vs. Sauerkraut

Baked beans vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between baked beans and sauerkraut

  • Baked beans are richer in phosphorus, fiber, vitamin B1, selenium, magnesium, copper, and iron, yet sauerkraut is richer in vitamin C.
  • Daily need coverage for vitamin C for sauerkraut is 15% higher.
  • Baked beans contain 57 times more saturated fat than sauerkraut. Baked beans contain 1.948g of saturated fat, while sauerkraut contains 0.034g.

Food types used in this article are Beans, baked, home prepared and Sauerkraut, canned, solids, and liquids.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +230.8%
Contains more CalciumCalcium +103.3%
Contains more PotassiumPotassium +110.6%
Contains more IronIron +35.4%
Contains more CopperCopper +65.6%
Contains more ZincZinc +284.2%
Contains more PhosphorusPhosphorus +445%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +850%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +547.6%
Contains more Vitamin B2Vitamin B2 +122.7%
Contains more Vitamin B3Vitamin B3 +185.3%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1236.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Sauerkraut DV% diff.
Vitamin C 1.1mg 14.7mg 15%
Phosphorus 109mg 20mg 13%
Vitamin K 13µg 11%
Vitamin B1 0.136mg 0.021mg 10%
Fiber 5.5g 2.9g 10%
Sodium 422mg 661mg 10%
Saturated fat 1.948g 0.034g 9%
Protein 5.54g 0.91g 9%
Selenium 5.7µg 0.6µg 9%
Fats 5.15g 0.14g 8%
Copper 0.159mg 0.096mg 7%
Calories 155kcal 19kcal 7%
Iron 1.99mg 1.47mg 7%
Magnesium 43mg 13mg 7%
Folate 48µg 24µg 6%
Potassium 358mg 170mg 6%
Carbs 21.63g 4.28g 6%
Zinc 0.73mg 0.19mg 5%
Manganese 0.255mg 0.151mg 5%
Monounsaturated fat 2.133g 0.013g 5%
Polyunsaturated fat 0.74g 0.067g 4%
Vitamin B6 0.09mg 0.13mg 3%
Calcium 61mg 30mg 3%
Choline 10.4mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.022mg 2%
Vitamin B3 0.408mg 0.143mg 2%
Vitamin B5 0.155mg 0.093mg 1%
Vitamin E 0.14mg 1%
Net carbs 16.13g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.008mg 0%
Threonine 0.228mg 0.025mg 0%
Isoleucine 0.242mg 0.021mg 0%
Leucine 0.428mg 0.029mg 0%
Lysine 0.379mg 0.031mg 0%
Methionine 0.086mg 0.009mg 0%
Phenylalanine 0.287mg 0.023mg 0%
Valine 0.282mg 0.03mg 0%
Histidine 0.153mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +508.8%
Contains more FatsFats +3578.6%
Contains more CarbsCarbs +405.4%
Contains more OtherOther +16.7%
Contains more WaterWater +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +16307.7%
Contains more Poly. FatPolyunsaturated fat +1004.5%
Contains less Sat. FatSaturated fat -98.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.