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  6. Green beans vs. Sauerkraut

Green beans vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between green beans and sauerkraut

  • Green beans have more vitamin K, vitamin A, manganese, and vitamin B2; however, sauerkraut has more iron, vitamin B6, and vitamin C.
  • Green beans' daily need coverage for vitamin K is 29% more.
  • Green beans have 35 times more vitamin A than sauerkraut. Green beans have 633 IU of vitamin A, while sauerkraut has 18 IU.
  • Sauerkraut is lower in sugar.
  • Sauerkraut has a higher glycemic index than green beans.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Sauerkraut, canned, solids, and liquids.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +38.5%
Contains more CalciumCalcium +46.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +88.7%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +126.2%
Contains more CopperCopper +68.4%
Contains more SeleniumSelenium +200%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +252.4%
Contains more Vitamin B2Vitamin B2 +340.9%
Contains more Vitamin B3Vitamin B3 +329.4%
Contains more Vitamin KVitamin K +268.5%
Contains more FolateFolate +37.5%
Contains more Vitamin CVitamin C +51.5%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +132.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Sauerkraut DV% diff.
Sodium 1mg 661mg 29%
Vitamin K 47.9µg 13µg 29%
Iron 0.65mg 1.47mg 10%
Vitamin C 9.7mg 14.7mg 6%
Manganese 0.285mg 0.151mg 6%
Vitamin B2 0.097mg 0.022mg 6%
Vitamin B6 0.056mg 0.13mg 6%
Copper 0.057mg 0.096mg 4%
Vitamin B1 0.074mg 0.021mg 4%
Vitamin A 32µg 1µg 3%
Vitamin B3 0.614mg 0.143mg 3%
Protein 1.89g 0.91g 2%
Vitamin E 0.46mg 0.14mg 2%
Folate 33µg 24µg 2%
Calories 35kcal 19kcal 1%
Carbs 7.88g 4.28g 1%
Magnesium 18mg 13mg 1%
Calcium 44mg 30mg 1%
Potassium 146mg 170mg 1%
Fiber 3.2g 2.9g 1%
Zinc 0.25mg 0.19mg 1%
Phosphorus 29mg 20mg 1%
Selenium 0.2µg 0.6µg 1%
Choline 16.9mg 10.4mg 1%
Polyunsaturated fat 0.145g 0.067g 1%
Fats 0.28g 0.14g 0%
Net carbs 4.68g 1.38g N/A
Sugar 3.63g 1.78g N/A
Vitamin B5 0.074mg 0.093mg 0%
Saturated fat 0.064g 0.034g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.082mg 0.025mg 0%
Isoleucine 0.069mg 0.021mg 0%
Leucine 0.116mg 0.029mg 0%
Lysine 0.091mg 0.031mg 0%
Methionine 0.023mg 0.009mg 0%
Phenylalanine 0.069mg 0.023mg 0%
Valine 0.093mg 0.03mg 0%
Histidine 0.035mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +107.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +84.1%
Contains more OtherOther +194.5%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 Poly. FatPolyunsaturated fat +116.4%
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +18.2%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.