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Cranberry bean raw vs. Sauerkraut — In-Depth Nutrition Comparison

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How are cranberry bean raw and sauerkraut different?

  • Sauerkraut contains less folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, magnesium, manganese, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 145% more than sauerkraut.
  • Cranberry bean raw has 36 times more vitamin B1 than sauerkraut. Cranberry bean raw has 0.747mg of vitamin B1, while sauerkraut has 0.021mg.

Beans, cranberry (roman), mature seeds, raw and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1100%
Contains more CalciumCalcium +323.3%
Contains more PotassiumPotassium +683.5%
Contains more IronIron +240.1%
Contains more CopperCopper +727.1%
Contains more ZincZinc +1810.5%
Contains more PhosphorusPhosphorus +1760%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +509.3%
Contains more SeleniumSelenium +2016.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +3457.1%
Contains more Vitamin B2Vitamin B2 +868.2%
Contains more Vitamin B3Vitamin B3 +917.5%
Contains more Vitamin B5Vitamin B5 +704.3%
Contains more Vitamin B6Vitamin B6 +137.7%
Contains more FolateFolate +2416.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +2430.8%
Contains more FatsFats +778.6%
Contains more CarbsCarbs +1303%
Contains more OtherOther +53.5%
Contains more WaterWater +646.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +715.4%
Contains more Poly. FatPolyunsaturated fat +686.6%
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sauerkraut DV% diff.
Folate 604µg 24µg 145%
Fiber 24.7g 2.9g 87%
Copper 0.794mg 0.096mg 78%
Vitamin B1 0.747mg 0.021mg 61%
Phosphorus 372mg 20mg 50%
Protein 23.03g 0.91g 44%
Iron 5mg 1.47mg 44%
Magnesium 156mg 13mg 34%
Potassium 1332mg 170mg 34%
Manganese 0.92mg 0.151mg 33%
Zinc 3.63mg 0.19mg 31%
Sodium 6mg 661mg 28%
Selenium 12.7µg 0.6µg 22%
Carbs 60.05g 4.28g 19%
Calories 335kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.213mg 0.022mg 15%
Vitamin B6 0.309mg 0.13mg 14%
Vitamin B5 0.748mg 0.093mg 13%
Vitamin K 13µg 11%
Calcium 127mg 30mg 10%
Vitamin B3 1.455mg 0.143mg 8%
Polyunsaturated fat 0.527g 0.067g 3%
Fats 1.23g 0.14g 2%
Choline 10.4mg 2%
Saturated fat 0.316g 0.034g 1%
Vitamin E 0.14mg 1%
Net carbs 35.35g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.013g 0%
Tryptophan 0.273mg 0.008mg 0%
Threonine 0.969mg 0.025mg 0%
Isoleucine 1.017mg 0.021mg 0%
Leucine 1.838mg 0.029mg 0%
Lysine 1.58mg 0.031mg 0%
Methionine 0.346mg 0.009mg 0%
Phenylalanine 1.245mg 0.023mg 0%
Valine 1.205mg 0.03mg 0%
Histidine 0.641mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
64%
Cranberry bean raw
12%
Sauerkraut
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.282g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 3)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 655mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw 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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.