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  6. Broad bean vs. Sauerkraut

Broad bean vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Broad bean and Sauerkraut different?

  • Broad bean has more Vitamin B1, Folate, Phosphorus, Vitamin B3, Vitamin C, and Vitamin B2, however, Sauerkraut is richer in Vitamin B6.
  • Sauerkraut covers your daily need of Sodium 27% more than Broad bean.
  • Broad bean has 8 times more Vitamin B3 than Sauerkraut. Broad bean has 1.2mg of Vitamin B3, while Sauerkraut has 0.143mg.
  • Broad bean contains less Sodium.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Broad 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.
Broad bean
Broad bean
8
:
2
Sauerkraut
Sauerkraut
Contains more Magnesium +138.5%
Contains more Phosphorus +265%
Contains more Potassium +13.5%
Contains less Sodium -93.8%
Contains more Zinc +147.4%
Contains more Manganese +72.8%
Contains more Selenium +66.7%
Contains more Calcium +66.7%
Contains more Copper +60%
Equal in Iron - 1.47
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +138.5%
Contains more Phosphorus +265%
Contains more Potassium +13.5%
Contains less Sodium -93.8%
Contains more Zinc +147.4%
Contains more Manganese +72.8%
Contains more Selenium +66.7%
Contains more Calcium +66.7%
Contains more Copper +60%
Equal in Iron - 1.47

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.
Broad bean
Broad bean
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +1400%
Contains more Vitamin C +34.7%
Contains more Vitamin B1 +509.5%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +739.2%
Contains more Folate +141.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +348.3%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +1400%
Contains more Vitamin C +34.7%
Contains more Vitamin B1 +509.5%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +739.2%
Contains more Folate +141.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +348.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +427.5%
Contains more Fats +257.1%
Contains more Carbs +136%
Contains more Water +10.5%
Contains more Other +138.9%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Sauerkraut
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 Protein +427.5%
Contains more Fats +257.1%
Contains more Carbs +136%
Contains more Water +10.5%
Contains more Other +138.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +352.2%
Contains less Saturated Fat -76.1%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +352.2%
Contains less Saturated Fat -76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Sauerkraut Opinion
Net carbs 6.5g 1.38g Broad bean
Protein 4.8g 0.91g Broad bean
Fats 0.5g 0.14g Broad bean
Carbs 10.1g 4.28g Broad bean
Calories 62kcal 19kcal Broad bean
Fructose 0.04g Sauerkraut
Sugar 1.78g Broad bean
Fiber 3.6g 2.9g Broad bean
Calcium 18mg 30mg Sauerkraut
Iron 1.5mg 1.47mg Broad bean
Magnesium 31mg 13mg Broad bean
Phosphorus 73mg 20mg Broad bean
Potassium 193mg 170mg Broad bean
Sodium 41mg 661mg Broad bean
Zinc 0.47mg 0.19mg Broad bean
Copper 0.06mg 0.096mg Sauerkraut
Manganese 0.261mg 0.151mg Broad bean
Selenium 1µg 0.6µg Broad bean
Vitamin A 270IU 18IU Broad bean
Vitamin A RAE 14µg 1µg Broad bean
Vitamin E 0.14mg Sauerkraut
Vitamin C 19.8mg 14.7mg Broad bean
Vitamin B1 0.128mg 0.021mg Broad bean
Vitamin B2 0.09mg 0.022mg Broad bean
Vitamin B3 1.2mg 0.143mg Broad bean
Vitamin B5 0.066mg 0.093mg Sauerkraut
Vitamin B6 0.029mg 0.13mg Sauerkraut
Folate 58µg 24µg Broad bean
Vitamin K 13µg Sauerkraut
Tryptophan 0.048mg 0.008mg Broad bean
Threonine 0.178mg 0.025mg Broad bean
Isoleucine 0.215mg 0.021mg Broad bean
Leucine 0.37mg 0.029mg Broad bean
Lysine 0.313mg 0.031mg Broad bean
Methionine 0.037mg 0.009mg Broad bean
Phenylalanine 0.195mg 0.023mg Broad bean
Valine 0.235mg 0.03mg Broad bean
Histidine 0.115mg 0.016mg Broad bean
Saturated Fat 0.142g 0.034g Sauerkraut
Monounsaturated Fat 0.02g 0.013g Broad bean
Polyunsaturated fat 0.303g 0.067g Broad bean

Which food is preferable for your diet?

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

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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
18%
Broad bean
13%
Sauerkraut
Minerals Daily Need Coverage Score
21%
Broad bean
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 620mg)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Broad bean
Broad 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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.