Broad beans vs. Sauerkraut — In-Depth Nutrition Comparison

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How are broad beans and sauerkraut different?

Broad beans have more vitamin B1, folate, phosphorus, vitamin B3, vitamin C, vitamin B2, and vitamin A; however, sauerkraut is richer in vitamin B6.
Sauerkraut covers your daily need for sodium, 27% more than broad beans.
Broad beans have 15 times more vitamin A than sauerkraut. Broad beans have 270IU of vitamin A, while sauerkraut has 18IU.
Broad beans contain less sodium.
Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of sauerkraut is 32.

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

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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.

Broad beans

Sauerkraut

Contains more MagnesiumMagnesium	+138.5%
Contains more PotassiumPotassium	+13.5%
Contains more ZincZinc	+147.4%
Contains more PhosphorusPhosphorus	+265%
Contains less SodiumSodium	-93.8%
Contains more ManganeseManganese	+72.8%
Contains more SeleniumSelenium	+66.7%

Contains more CalciumCalcium	+66.7%
Contains more CopperCopper	+60%

~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.

Broad beans

Sauerkraut

Contains more Vitamin CVitamin C	+34.7%
Contains more Vitamin AVitamin A	+1300%
Contains more Vitamin B1Vitamin B1	+509.5%
Contains more Vitamin B2Vitamin B2	+309.1%
Contains more Vitamin B3Vitamin B3	+739.2%
Contains more FolateFolate	+141.7%

Contains more Vitamin B5Vitamin B5	+40.9%
Contains more Vitamin B6Vitamin B6	+348.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	41mg	661mg	27%
Vitamin K		13µg	11%
Vitamin B1	0.128mg	0.021mg	9%
Folate	58µg	24µg	9%
Phosphorus	73mg	20mg	8%
Vitamin B6	0.029mg	0.13mg	8%
Protein	4.8g	0.91g	8%
Vitamin B3	1.2mg	0.143mg	7%
Vitamin C	19.8mg	14.7mg	6%
Manganese	0.261mg	0.151mg	5%
Vitamin B2	0.09mg	0.022mg	5%
Magnesium	31mg	13mg	4%
Copper	0.06mg	0.096mg	4%
Fiber	3.6g	2.9g	3%
Zinc	0.47mg	0.19mg	3%
Choline		10.4mg	2%
Polyunsaturated fat	0.303g	0.067g	2%
Calories	62kcal	19kcal	2%
Carbs	10.1g	4.28g	2%
Vitamin E		0.14mg	1%
Fats	0.5g	0.14g	1%
Vitamin A	14µg	1µg	1%
Vitamin B5	0.066mg	0.093mg	1%
Potassium	193mg	170mg	1%
Calcium	18mg	30mg	1%
Selenium	1µg	0.6µg	1%
Net carbs	6.5g	1.38g	N/A
Iron	1.5mg	1.47mg	0%
Sugar		1.78g	N/A
Saturated fat	0.142g	0.034g	0%
Monounsaturated fat	0.02g	0.013g	0%
Tryptophan	0.048mg	0.008mg	0%
Threonine	0.178mg	0.025mg	0%
Isoleucine	0.215mg	0.021mg	0%
Leucine	0.37mg	0.029mg	0%
Lysine	0.313mg	0.031mg	0%
Methionine	0.037mg	0.009mg	0%
Phenylalanine	0.195mg	0.023mg	0%
Valine	0.235mg	0.03mg	0%
Histidine	0.115mg	0.016mg	0%
Fructose		0.04g	0%