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  6. Sauerkraut vs. Baked beans

Sauerkraut vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Baked beans

  • Sauerkraut is richer in Vitamin C, yet Baked beans are richer in Phosphorus, Fiber, Vitamin B1, Selenium, Magnesium, Copper, and Iron.
  • Daily need coverage for Vitamin C from Sauerkraut is 15% higher.
  • Sauerkraut contains 2 times more Sodium than Baked beans. Sauerkraut contains 661mg of Sodium, while Baked beans contain 422mg.

Food types used in this article are Sauerkraut, canned, solids and liquids and Beans, baked, home prepared.

Infographic

Sauerkraut vs Baked 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.
Sauerkraut
Sauerkraut
0
:
10
Baked beans
Baked beans
Contains more Calcium +103.3%
Contains more Iron +35.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +445%
Contains more Potassium +110.6%
Contains less Sodium -36.2%
Contains more Zinc +284.2%
Contains more Copper +65.6%
Contains more Manganese +68.9%
Contains more Selenium +850%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +103.3%
Contains more Iron +35.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +445%
Contains more Potassium +110.6%
Contains less Sodium -36.2%
Contains more Zinc +284.2%
Contains more Copper +65.6%
Contains more Manganese +68.9%
Contains more Selenium +850%

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.
Sauerkraut
Sauerkraut
5
:
5
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin C +1236.4%
Contains more Vitamin B6 +44.4%
Contains more Vitamin B1 +547.6%
Contains more Vitamin B2 +122.7%
Contains more Vitamin B3 +185.3%
Contains more Vitamin B5 +66.7%
Contains more Folate +100%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +1236.4%
Contains more Vitamin B6 +44.4%
Contains more Vitamin B1 +547.6%
Contains more Vitamin B2 +122.7%
Contains more Vitamin B3 +185.3%
Contains more Vitamin B5 +66.7%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
4
Baked beans
Baked beans
Contains more Water +42%
Contains more Protein +508.8%
Contains more Fats +3578.6%
Contains more Carbs +405.4%
Contains more Other +16.7%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Water +42%
Contains more Protein +508.8%
Contains more Fats +3578.6%
Contains more Carbs +405.4%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Baked beans
Baked beans
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +16307.7%
Contains more Polyunsaturated fat +1004.5%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +16307.7%
Contains more Polyunsaturated fat +1004.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Baked beans Opinion
Net carbs 1.38g 16.13g Baked beans
Protein 0.91g 5.54g Baked beans
Fats 0.14g 5.15g Baked beans
Carbs 4.28g 21.63g Baked beans
Calories 19kcal 155kcal Baked beans
Fructose 0.04g Sauerkraut
Sugar 1.78g Baked beans
Fiber 2.9g 5.5g Baked beans
Calcium 30mg 61mg Baked beans
Iron 1.47mg 1.99mg Baked beans
Magnesium 13mg 43mg Baked beans
Phosphorus 20mg 109mg Baked beans
Potassium 170mg 358mg Baked beans
Sodium 661mg 422mg Baked beans
Zinc 0.19mg 0.73mg Baked beans
Copper 0.096mg 0.159mg Baked beans
Manganese 0.151mg 0.255mg Baked beans
Selenium 0.6µg 5.7µg Baked beans
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.7mg 1.1mg Sauerkraut
Vitamin B1 0.021mg 0.136mg Baked beans
Vitamin B2 0.022mg 0.049mg Baked beans
Vitamin B3 0.143mg 0.408mg Baked beans
Vitamin B5 0.093mg 0.155mg Baked beans
Vitamin B6 0.13mg 0.09mg Sauerkraut
Folate 24µg 48µg Baked beans
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg 0.067mg Baked beans
Threonine 0.025mg 0.228mg Baked beans
Isoleucine 0.021mg 0.242mg Baked beans
Leucine 0.029mg 0.428mg Baked beans
Lysine 0.031mg 0.379mg Baked beans
Methionine 0.009mg 0.086mg Baked beans
Phenylalanine 0.023mg 0.287mg Baked beans
Valine 0.03mg 0.282mg Baked beans
Histidine 0.016mg 0.153mg Baked beans
Cholesterol 0mg 5mg Sauerkraut
Saturated Fat 0.034g 1.948g Sauerkraut
Monounsaturated Fat 0.013g 2.133g Baked beans
Polyunsaturated fat 0.067g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
10%
Baked beans
Minerals Daily Need Coverage Score
24%
Sauerkraut
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.914g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 8)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 239mg)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.