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  6. Broad bean raw vs. Sauerkraut

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

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Important differences between broad bean raw and sauerkraut

  • Broad bean raw has more copper, folate, vitamin K, manganese, vitamin B2, fiber, phosphorus, and vitamin B3; however, sauerkraut has more vitamin C.
  • Broad bean raw's daily need coverage for copper is 34% more.
  • Broad bean raw has 16 times more vitamin B3 than sauerkraut. Broad bean raw has 2.249mg of vitamin B3, while sauerkraut has 0.143mg.
  • Broad bean raw is lower in sodium.
  • Broad bean raw has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Beans, fava, in pod, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +153.8%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +318.8%
Contains more ZincZinc +426.3%
Contains more PhosphorusPhosphorus +545%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +337.7%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~1.47mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +1600%
Contains more Vitamin EVitamin E +728.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +1472.7%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin KVitamin K +214.6%
Contains more FolateFolate +516.7%
Contains more Vitamin CVitamin C +297.3%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Sauerkraut DV% diff.
Copper 0.402mg 0.096mg 34%
Folate 148µg 24µg 31%
Sodium 25mg 661mg 28%
Vitamin K 40.9µg 13µg 23%
Manganese 0.661mg 0.151mg 22%
Vitamin B2 0.29mg 0.022mg 21%
Fiber 7.5g 2.9g 18%
Phosphorus 129mg 20mg 16%
Protein 7.92g 0.91g 14%
Vitamin B3 2.249mg 0.143mg 13%
Vitamin C 3.7mg 14.7mg 12%
Vitamin B1 0.133mg 0.021mg 9%
Zinc 1mg 0.19mg 7%
Vitamin E 1.16mg 0.14mg 7%
Potassium 332mg 170mg 5%
Magnesium 33mg 13mg 5%
Carbs 17.63g 4.28g 4%
Vitamin B5 0.225mg 0.093mg 3%
Calories 88kcal 19kcal 3%
Polyunsaturated fat 0.342g 0.067g 2%
Vitamin A 17µg 1µg 2%
Vitamin B6 0.104mg 0.13mg 2%
Choline 10.4mg 2%
Iron 1.55mg 1.47mg 1%
Calcium 37mg 30mg 1%
Fats 0.73g 0.14g 1%
Net carbs 10.13g 1.38g N/A
Sugar 9.21g 1.78g N/A
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.118g 0.034g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +770.3%
Contains more FatsFats +421.4%
Contains more CarbsCarbs +311.9%
Contains more WaterWater +27.4%
Contains more OtherOther +92%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +700%
Contains more Poly. FatPolyunsaturated fat +410.4%
Contains less Sat. FatSaturated fat -71.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.