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  6. Chickpea raw vs. Sauerkraut

Chickpea raw vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Chickpea raw and Sauerkraut

  • Chickpea raw is higher than Sauerkraut in Manganese, Folate, Copper, Vitamin B1, Fiber, Iron, Phosphorus, Vitamin B6, and Vitamin B5.
  • Chickpea raw covers your daily Manganese needs 920% more than Sauerkraut.
  • Chickpea raw contains 23 times more Folate than Sauerkraut. While Chickpea raw contains 557µg of Folate, Sauerkraut contains only 24µg.
  • The amount of Sodium in Chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Sauerkraut, canned, solids and liquids.

Infographic

Chickpea 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.
Chickpea raw
Chickpea raw
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +90%
Contains more Iron +193.2%
Contains more Magnesium +507.7%
Contains more Phosphorus +1160%
Contains more Potassium +322.4%
Contains less Sodium -96.4%
Contains more Zinc +1352.6%
Contains more Copper +583.3%
Contains more Manganese +14009.9%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +90%
Contains more Iron +193.2%
Contains more Magnesium +507.7%
Contains more Phosphorus +1160%
Contains more Potassium +322.4%
Contains less Sodium -96.4%
Contains more Zinc +1352.6%
Contains more Copper +583.3%
Contains more Manganese +14009.9%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +272.2%
Contains more Vitamin E +485.7%
Contains more Vitamin B1 +2171.4%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +977.6%
Contains more Vitamin B5 +1607.5%
Contains more Vitamin B6 +311.5%
Contains more Folate +2220.8%
Contains more Vitamin C +267.5%
Contains more Vitamin K +44.4%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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 +272.2%
Contains more Vitamin E +485.7%
Contains more Vitamin B1 +2171.4%
Contains more Vitamin B2 +863.6%
Contains more Vitamin B3 +977.6%
Contains more Vitamin B5 +1607.5%
Contains more Vitamin B6 +311.5%
Contains more Folate +2220.8%
Contains more Vitamin C +267.5%
Contains more Vitamin K +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +2149.5%
Contains more Fats +4214.3%
Contains more Carbs +1370.8%
Contains more Other +33%
Contains more Water +1104.7%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +2149.5%
Contains more Fats +4214.3%
Contains more Carbs +1370.8%
Contains more Other +33%
Contains more Water +1104.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +10492.3%
Contains more Polyunsaturated fat +3976.1%
Contains less Saturated Fat -94.4%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +10492.3%
Contains more Polyunsaturated fat +3976.1%
Contains less Saturated Fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Sauerkraut Opinion
Net carbs 50.75g 1.38g Chickpea raw
Protein 20.47g 0.91g Chickpea raw
Fats 6.04g 0.14g Chickpea raw
Carbs 62.95g 4.28g Chickpea raw
Calories 378kcal 19kcal Chickpea raw
Fructose 0.04g Sauerkraut
Sugar 10.7g 1.78g Sauerkraut
Fiber 12.2g 2.9g Chickpea raw
Calcium 57mg 30mg Chickpea raw
Iron 4.31mg 1.47mg Chickpea raw
Magnesium 79mg 13mg Chickpea raw
Phosphorus 252mg 20mg Chickpea raw
Potassium 718mg 170mg Chickpea raw
Sodium 24mg 661mg Chickpea raw
Zinc 2.76mg 0.19mg Chickpea raw
Copper 0.656mg 0.096mg Chickpea raw
Manganese 21.306mg 0.151mg Chickpea raw
Selenium 0µg 0.6µg Sauerkraut
Vitamin A 67IU 18IU Chickpea raw
Vitamin A RAE 3µg 1µg Chickpea raw
Vitamin E 0.82mg 0.14mg Chickpea raw
Vitamin C 4mg 14.7mg Sauerkraut
Vitamin B1 0.477mg 0.021mg Chickpea raw
Vitamin B2 0.212mg 0.022mg Chickpea raw
Vitamin B3 1.541mg 0.143mg Chickpea raw
Vitamin B5 1.588mg 0.093mg Chickpea raw
Vitamin B6 0.535mg 0.13mg Chickpea raw
Folate 557µg 24µg Chickpea raw
Vitamin K 9µg 13µg Sauerkraut
Tryptophan 0.2mg 0.008mg Chickpea raw
Threonine 0.766mg 0.025mg Chickpea raw
Isoleucine 0.882mg 0.021mg Chickpea raw
Leucine 1.465mg 0.029mg Chickpea raw
Lysine 1.377mg 0.031mg Chickpea raw
Methionine 0.27mg 0.009mg Chickpea raw
Phenylalanine 1.103mg 0.023mg Chickpea raw
Valine 0.865mg 0.03mg Chickpea raw
Histidine 0.566mg 0.016mg Chickpea raw
Saturated Fat 0.603g 0.034g Sauerkraut
Monounsaturated Fat 1.377g 0.013g Chickpea raw
Polyunsaturated fat 2.731g 0.067g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea 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
74%
Chickpea raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
348%
Chickpea raw
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 8.92g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.569g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 637mg)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.