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  6. Black turtle bean vs. Sauerkraut

Black turtle bean vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and sauerkraut

  • Black turtle bean is higher than sauerkraut in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
  • Black turtle bean covers your daily folate needs 105% more than sauerkraut.
  • Black turtle bean contains 43 times more vitamin B1 than sauerkraut. While black turtle bean contains 0.9mg of vitamin B1, sauerkraut contains only 0.021mg.
  • The amount of sodium in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Sauerkraut, canned, solids and liquids.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +1130.8%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +782.4%
Contains more IronIron +491.8%
Contains more CopperCopper +941.7%
Contains more ZincZinc +1057.9%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +562.3%
Contains more SeleniumSelenium +433.3%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +4185.7%
Contains more Vitamin B2Vitamin B2 +777.3%
Contains more Vitamin B3Vitamin B3 +1267.1%
Contains more Vitamin B5Vitamin B5 +866.7%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +1750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +132.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +2235.2%
Contains more FatsFats +542.9%
Contains more CarbsCarbs +1377.8%
Contains more OtherOther +67.4%
Contains more WaterWater +741.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +500%
Contains more Poly. FatPolyunsaturated fat +477.6%
Contains less Sat. FatSaturated fat -85.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Sauerkraut DV% diff.
Folate 444µg 24µg 105%
Copper 1mg 0.096mg 100%
Iron 8.7mg 1.47mg 90%
Vitamin B1 0.9mg 0.021mg 73%
Phosphorus 440mg 20mg 60%
Fiber 15.5g 2.9g 50%
Protein 21.25g 0.91g 41%
Potassium 1500mg 170mg 39%
Manganese 1mg 0.151mg 37%
Magnesium 160mg 13mg 35%
Sodium 9mg 661mg 28%
Carbs 63.25g 4.28g 20%
Zinc 2.2mg 0.19mg 18%
Vitamin B5 0.899mg 0.093mg 16%
Calories 339kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.193mg 0.022mg 13%
Calcium 160mg 30mg 13%
Vitamin B6 0.286mg 0.13mg 12%
Vitamin B3 1.955mg 0.143mg 11%
Vitamin K 5.6µg 13µg 6%
Selenium 3.2µg 0.6µg 5%
Choline 10.4mg 2%
Polyunsaturated fat 0.387g 0.067g 2%
Saturated fat 0.232g 0.034g 1%
Fats 0.9g 0.14g 1%
Net carbs 47.75g 1.38g N/A
Sugar 2.12g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.21mg 0.14mg 0%
Monounsaturated fat 0.078g 0.013g 0%
Tryptophan 0.252mg 0.008mg 0%
Threonine 0.894mg 0.025mg 0%
Isoleucine 0.938mg 0.021mg 0%
Leucine 1.697mg 0.029mg 0%
Lysine 1.459mg 0.031mg 0%
Methionine 0.32mg 0.009mg 0%
Phenylalanine 1.149mg 0.023mg 0%
Valine 1.112mg 0.03mg 0%
Histidine 0.592mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
12%
Sauerkraut
Minerals Daily Need Coverage Score
135%
Black turtle bean
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.198g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 652mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.