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  6. Mung bean vs. Sauerkraut

Mung bean vs. Sauerkraut — In-Depth Nutrition Comparison

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How are mung beans and sauerkraut different?

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, manganese, vitamin B5, and potassium than sauerkraut.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Mung beans contain 30 times more vitamin B1 than sauerkraut. While mung beans contain 0.621mg of vitamin B1, sauerkraut contains only 0.021mg.

Mung beans, mature seeds, raw and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Mung bean vs Sauerkraut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +1353.8%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +632.9%
Contains more IronIron +358.5%
Contains more CopperCopper +880.2%
Contains more ZincZinc +1310.5%
Contains more PhosphorusPhosphorus +1735%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +585.4%
Contains more SeleniumSelenium +1266.7%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 AVitamin A +500%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin B1Vitamin B1 +2857.1%
Contains more Vitamin B2Vitamin B2 +959.1%
Contains more Vitamin B3Vitamin B3 +1474.1%
Contains more Vitamin B5Vitamin B5 +1953.8%
Contains more Vitamin B6Vitamin B6 +193.8%
Contains more FolateFolate +2504.2%
Contains more CholineCholine +841.3%
Contains more Vitamin CVitamin C +206.3%
Contains more Vitamin KVitamin K +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Sauerkraut DV% diff.
Folate 625µg 24µg 150%
Copper 0.941mg 0.096mg 94%
Iron 6.74mg 1.47mg 66%
Fiber 16.3g 2.9g 54%
Vitamin B1 0.621mg 0.021mg 50%
Phosphorus 367mg 20mg 50%
Protein 23.86g 0.91g 46%
Magnesium 189mg 13mg 42%
Manganese 1.035mg 0.151mg 38%
Vitamin B5 1.91mg 0.093mg 36%
Potassium 1246mg 170mg 32%
Sodium 15mg 661mg 28%
Zinc 2.68mg 0.19mg 23%
Carbs 62.62g 4.28g 19%
Vitamin B6 0.382mg 0.13mg 19%
Vitamin B2 0.233mg 0.022mg 16%
Choline 97.9mg 10.4mg 16%
Calories 347kcal 19kcal 16%
Selenium 8.2µg 0.6µg 14%
Vitamin B3 2.251mg 0.143mg 13%
Vitamin C 4.8mg 14.7mg 11%
Calcium 132mg 30mg 10%
Vitamin K 9µg 13µg 3%
Vitamin E 0.51mg 0.14mg 2%
Polyunsaturated fat 0.384g 0.067g 2%
Fats 1.15g 0.14g 2%
Vitamin A 6µg 1µg 1%
Saturated fat 0.348g 0.034g 1%
Net carbs 46.32g 1.38g N/A
Sugar 6.6g 1.78g N/A
Monounsaturated fat 0.161g 0.013g 0%
Tryptophan 0.26mg 0.008mg 0%
Threonine 0.782mg 0.025mg 0%
Isoleucine 1.008mg 0.021mg 0%
Leucine 1.847mg 0.029mg 0%
Lysine 1.664mg 0.031mg 0%
Methionine 0.286mg 0.009mg 0%
Phenylalanine 1.443mg 0.023mg 0%
Valine 1.237mg 0.03mg 0%
Histidine 0.695mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +2522%
Contains more FatsFats +721.4%
Contains more CarbsCarbs +1363.1%
Contains more OtherOther +54.4%
Contains more WaterWater +922.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 +1138.5%
Contains more Poly. FatPolyunsaturated fat +473.1%
Contains less Sat. FatSaturated fat -90.2%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.