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  6. Green bean raw vs. Sauerkraut

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

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Differences between Green bean raw and Sauerkraut

  • Green bean raw has more Vitamin K, Vitamin B2, and Vitamin B1, while Sauerkraut has more Iron.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut contains 5 times less Vitamin B3 than Green bean raw. Green bean raw contains 0.734mg of Vitamin B3, while Sauerkraut contains 0.143mg.
  • The amount of Sodium in Green bean raw is lower.

The food types used in this comparison are Beans, snap, green, raw and Sauerkraut, canned, solids and liquids.

Infographic

Green 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.
Green bean raw
Green bean raw
7
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +23.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +90%
Contains more Potassium +24.1%
Contains less Sodium -99.1%
Contains more Zinc +26.3%
Contains more Manganese +43%
Contains more Iron +42.7%
Contains more Copper +39.1%
Equal in Selenium - 0.6
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +23.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +90%
Contains more Potassium +24.1%
Contains less Sodium -99.1%
Contains more Zinc +26.3%
Contains more Manganese +43%
Contains more Iron +42.7%
Contains more Copper +39.1%
Equal in Selenium - 0.6

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.
Green bean raw
Green bean raw
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +3733.3%
Contains more Vitamin E +192.9%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +141.9%
Contains more Folate +37.5%
Contains more Vitamin K +230.8%
Contains more Vitamin C +20.5%
Equal in Vitamin B6 - 0.13
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 +3733.3%
Contains more Vitamin E +192.9%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +141.9%
Contains more Folate +37.5%
Contains more Vitamin K +230.8%
Contains more Vitamin C +20.5%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +101.1%
Contains more Fats +57.1%
Contains more Carbs +62.9%
Contains more Other +225.8%
Equal in Water - 92.52
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +101.1%
Contains more Fats +57.1%
Contains more Carbs +62.9%
Contains more Other +225.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +68.7%
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +30%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +68.7%
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +30%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Green bean raw
Green bean raw
4
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +978.6%
Contains more Fructose +3375%
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +978.6%
Contains more Fructose +3375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Sauerkraut Opinion
Net carbs 4.27g 1.38g Green bean raw
Protein 1.83g 0.91g Green bean raw
Fats 0.22g 0.14g Green bean raw
Carbs 6.97g 4.28g Green bean raw
Calories 31kcal 19kcal Green bean raw
Starch 0.88g Green bean raw
Fructose 1.39g 0.04g Green bean raw
Sugar 3.26g 1.78g Sauerkraut
Fiber 2.7g 2.9g Sauerkraut
Calcium 37mg 30mg Green bean raw
Iron 1.03mg 1.47mg Sauerkraut
Magnesium 25mg 13mg Green bean raw
Phosphorus 38mg 20mg Green bean raw
Potassium 211mg 170mg Green bean raw
Sodium 6mg 661mg Green bean raw
Zinc 0.24mg 0.19mg Green bean raw
Copper 0.069mg 0.096mg Sauerkraut
Manganese 0.216mg 0.151mg Green bean raw
Selenium 0.6µg 0.6µg
Vitamin A 690IU 18IU Green bean raw
Vitamin A RAE 35µg 1µg Green bean raw
Vitamin E 0.41mg 0.14mg Green bean raw
Vitamin C 12.2mg 14.7mg Sauerkraut
Vitamin B1 0.082mg 0.021mg Green bean raw
Vitamin B2 0.104mg 0.022mg Green bean raw
Vitamin B3 0.734mg 0.143mg Green bean raw
Vitamin B5 0.225mg 0.093mg Green bean raw
Vitamin B6 0.141mg 0.13mg Green bean raw
Folate 33µg 24µg Green bean raw
Vitamin K 43µg 13µg Green bean raw
Tryptophan 0.019mg 0.008mg Green bean raw
Threonine 0.079mg 0.025mg Green bean raw
Isoleucine 0.066mg 0.021mg Green bean raw
Leucine 0.112mg 0.029mg Green bean raw
Lysine 0.088mg 0.031mg Green bean raw
Methionine 0.022mg 0.009mg Green bean raw
Phenylalanine 0.067mg 0.023mg Green bean raw
Valine 0.09mg 0.03mg Green bean raw
Histidine 0.034mg 0.016mg Green bean raw
Saturated Fat 0.05g 0.034g Sauerkraut
Monounsaturated Fat 0.01g 0.013g Sauerkraut
Polyunsaturated fat 0.113g 0.067g Green bean raw

Which food is preferable for your diet?

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

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
27%
Green bean raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
16%
Green bean raw
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.8)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 655mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.