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  6. Kidney beans raw vs. Sauerkraut

Kidney beans raw vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and sauerkraut?

  • Kidney beans raw has more copper, folate, fiber, iron, phosphorus, vitamin B1, manganese, potassium, and magnesium than sauerkraut.
  • Kidney beans raw's daily need coverage for copper is 96% higher.
  • Sauerkraut has 25 times less vitamin B1 than kidney beans raw. Kidney beans raw has 0.529mg of vitamin B1, while sauerkraut has 0.021mg.
  • Kidney beans raw is lower in sodium.

We used Beans, kidney, all types, mature seeds, raw and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +976.9%
Contains more CalciumCalcium +376.7%
Contains more PotassiumPotassium +727.1%
Contains more IronIron +457.8%
Contains more CopperCopper +897.9%
Contains more ZincZinc +1368.4%
Contains more PhosphorusPhosphorus +1935%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +576.2%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +57.1%
Contains more Vitamin B1Vitamin B1 +2419%
Contains more Vitamin B2Vitamin B2 +895.5%
Contains more Vitamin B3Vitamin B3 +1340.6%
Contains more Vitamin B5Vitamin B5 +738.7%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +46.2%
Contains more FolateFolate +1541.7%
Contains more Vitamin CVitamin C +226.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Sauerkraut DV% diff.
Copper 0.958mg 0.096mg 96%
Folate 394µg 24µg 93%
Fiber 24.9g 2.9g 88%
Iron 8.2mg 1.47mg 84%
Phosphorus 407mg 20mg 55%
Protein 23.58g 0.91g 45%
Vitamin B1 0.529mg 0.021mg 42%
Manganese 1.021mg 0.151mg 38%
Potassium 1406mg 170mg 36%
Magnesium 140mg 13mg 30%
Sodium 24mg 661mg 28%
Zinc 2.79mg 0.19mg 24%
Vitamin B6 0.397mg 0.13mg 21%
Carbs 60.01g 4.28g 19%
Calories 333kcal 19kcal 16%
Vitamin B2 0.219mg 0.022mg 15%
Vitamin B5 0.78mg 0.093mg 14%
Vitamin B3 2.06mg 0.143mg 12%
Calcium 143mg 30mg 11%
Vitamin C 4.5mg 14.7mg 11%
Selenium 3.2µg 0.6µg 5%
Vitamin K 19µg 13µg 5%
Polyunsaturated fat 0.457g 0.067g 3%
Choline 10.4mg 2%
Vitamin E 0.22mg 0.14mg 1%
Fats 0.83g 0.14g 1%
Net carbs 35.11g 1.38g N/A
Sugar 2.23g 1.78g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.12g 0.034g 0%
Monounsaturated fat 0.064g 0.013g 0%
Tryptophan 0.279mg 0.008mg 0%
Threonine 0.992mg 0.025mg 0%
Isoleucine 1.041mg 0.021mg 0%
Leucine 1.882mg 0.029mg 0%
Lysine 1.618mg 0.031mg 0%
Methionine 0.355mg 0.009mg 0%
Phenylalanine 1.275mg 0.023mg 0%
Valine 1.233mg 0.03mg 0%
Histidine 0.656mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +2491.2%
Contains more FatsFats +492.9%
Contains more CarbsCarbs +1302.1%
Contains more OtherOther +78.1%
Contains more WaterWater +687.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +392.3%
Contains more Poly. FatPolyunsaturated fat +582.1%
Contains less Sat. FatSaturated fat -71.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.