Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Beans

Sauerkraut vs. Beans — In-Depth Nutrition Comparison

Compare

How are sauerkraut and beans different?

  • Sauerkraut has more iron, vitamin C, and vitamin K; however, beans are richer in copper, phosphorus, zinc, vitamin B1, fiber, and selenium.
  • Sauerkraut covers your daily need for sodium, 29% more than beans.
  • Sauerkraut has 16 times more vitamin K than beans. Sauerkraut has 13µg of vitamin K, while beans have 0.8µg.
  • Beans contain less sodium.

Sauerkraut, canned, solids, and liquids and Beans, baked, canned, no salt added types were used in this article.

Infographic

Sauerkraut vs Beans 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +406.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +74.1%
Contains more CopperCopper +114.6%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +650%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +374.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1525%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more CholineCholine +196.2%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Beans DV% diff.
Sodium 661mg 1mg 29%
Iron 1.47mg 0.29mg 15%
Vitamin C 14.7mg 3.1mg 13%
Copper 0.096mg 0.206mg 12%
Phosphorus 20mg 104mg 12%
Vitamin B1 0.021mg 0.15mg 11%
Zinc 0.19mg 1.4mg 11%
Vitamin K 13µg 0.8µg 10%
Fiber 2.9g 5.5g 10%
Protein 0.91g 4.8g 8%
Selenium 0.6µg 4.5µg 7%
Manganese 0.151mg 7%
Carbs 4.28g 20.49g 5%
Magnesium 13mg 32mg 5%
Choline 10.4mg 30.8mg 4%
Calories 19kcal 105kcal 4%
Potassium 170mg 296mg 4%
Vitamin B2 0.022mg 0.06mg 3%
Calcium 30mg 50mg 2%
Vitamin B3 0.143mg 0.43mg 2%
Vitamin B5 0.093mg 2%
Polyunsaturated fat 0.067g 0.172g 1%
Fats 0.14g 0.4g 0%
Net carbs 1.38g 14.99g N/A
Sugar 1.78g 7.78g N/A
Vitamin A 1µg 5µg 0%
Vitamin E 0.14mg 0.15mg 0%
Vitamin B6 0.13mg 0.13mg 0%
Folate 24µg 24µg 0%
Saturated fat 0.034g 0.103g 0%
Monounsaturated fat 0.013g 0.035g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +27.4%
Contains more OtherOther +25.7%
Contains more ProteinProtein +427.5%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +378.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +169.2%
Contains more Poly. FatPolyunsaturated fat +156.7%

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.