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  6. Navy bean raw vs. Sauerkraut

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

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A recap on differences between navy bean raw and sauerkraut

  • Navy bean raw is higher than sauerkraut in vitamin B1, copper, folate, magnesium, vitamin B2, vitamin B5, phosphorus, manganese, and vitamin B3.
  • Navy bean raw covers your daily vitamin B1 needs 31% more than sauerkraut.
  • Navy bean raw contains 10 times more vitamin B2 than sauerkraut. While navy bean raw contains 0.215mg of vitamin B2, sauerkraut contains only 0.022mg.
  • The amount of sodium in navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +676.9%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +31.3%
Contains more CopperCopper +270.8%
Contains more ZincZinc +368.4%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +170.2%
Contains more CalciumCalcium +100%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +27.9%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B2Vitamin B2 +877.3%
Contains more Vitamin B3Vitamin B3 +753.1%
Contains more Vitamin B5Vitamin B5 +787.1%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +450%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Sauerkraut DV% diff.
Vitamin B1 0.39mg 0.021mg 31%
Copper 0.356mg 0.096mg 29%
Sodium 13mg 661mg 28%
Folate 132µg 24µg 27%
Magnesium 101mg 13mg 21%
Vitamin B2 0.215mg 0.022mg 15%
Vitamin B5 0.825mg 0.093mg 15%
Fiber 2.9g 12%
Manganese 0.408mg 0.151mg 11%
Phosphorus 100mg 20mg 11%
Vitamin K 13µg 11%
Protein 6.15g 0.91g 10%
Vitamin B3 1.22mg 0.143mg 7%
Iron 1.93mg 1.47mg 6%
Zinc 0.89mg 0.19mg 6%
Vitamin B6 0.191mg 0.13mg 5%
Vitamin C 18.8mg 14.7mg 5%
Potassium 307mg 170mg 4%
Carbs 13.05g 4.28g 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.407g 0.067g 2%
Calories 67kcal 19kcal 2%
Calcium 15mg 30mg 2%
Vitamin E 0.14mg 1%
Fats 0.7g 0.14g 1%
Net carbs 13.05g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.034g 0%
Monounsaturated fat 0.052g 0.013g 0%
Tryptophan 0.064mg 0.008mg 0%
Threonine 0.258mg 0.025mg 0%
Isoleucine 0.273mg 0.021mg 0%
Leucine 0.442mg 0.029mg 0%
Lysine 0.35mg 0.031mg 0%
Methionine 0.064mg 0.009mg 0%
Phenylalanine 0.31mg 0.023mg 0%
Valine 0.316mg 0.03mg 0%
Histidine 0.172mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +575.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +204.9%
Contains more WaterWater +16.9%
Contains more OtherOther +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +300%
Contains more Poly. FatPolyunsaturated fat +507.5%
Contains less Sat. FatSaturated fat -60%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.