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 633IU of vitamin A, while sauerkraut has 18IU.
- 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.
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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.
| 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.
| 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 CholineCholine | +62.5% |
| Contains more Vitamin CVitamin C | +51.5% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
| Contains more Vitamin B6Vitamin B6 | +132.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
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
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 47.9µg | 13µg | 29% |
| Sodium | 1mg | 661mg | 29% |
| Iron | 0.65mg | 1.47mg | 10% |
| Vitamin C | 9.7mg | 14.7mg | 6% |
| Manganese | 0.285mg | 0.151mg | 6% |
| Vitamin B6 | 0.056mg | 0.13mg | 6% |
| Vitamin B2 | 0.097mg | 0.022mg | 6% |
| Vitamin B1 | 0.074mg | 0.021mg | 4% |
| Copper | 0.057mg | 0.096mg | 4% |
| Vitamin B3 | 0.614mg | 0.143mg | 3% |
| Vitamin A | 32µg | 1µg | 3% |
| Vitamin E | 0.46mg | 0.14mg | 2% |
| Protein | 1.89g | 0.91g | 2% |
| Folate | 33µg | 24µg | 2% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Choline | 16.9mg | 10.4mg | 1% |
| Polyunsaturated fat | 0.145g | 0.067g | 1% |
| Calories | 35kcal | 19kcal | 1% |
| Phosphorus | 29mg | 20mg | 1% |
| Fiber | 3.2g | 2.9g | 1% |
| Potassium | 146mg | 170mg | 1% |
| Calcium | 44mg | 30mg | 1% |
| Magnesium | 18mg | 13mg | 1% |
| Carbs | 7.88g | 4.28g | 1% |
| Zinc | 0.25mg | 0.19mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
12%
Minerals Daily Need Coverage Score
14%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.8)
Which food contains less Sodium?
Green beans contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Green beans is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.