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  6. Sauerkraut vs. Broad beans

Sauerkraut vs. Broad beans — In-Depth Nutrition Comparison

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How are sauerkraut and broad beans different?

  • Sauerkraut has more vitamin B6; however, broad beans are richer in vitamin B1, folate, phosphorus, vitamin B3, vitamin C, vitamin B2, and vitamin A.
  • Sauerkraut covers your daily need for sodium, 27% more than broad beans.
  • Sauerkraut has 4 times more vitamin B6 than broad beans. Sauerkraut has 0.13mg of vitamin B6, while broad beans have 0.029mg.
  • Broad beans contain less sodium.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids, and liquids and Broadbeans, immature seeds, cooked, boiled, drained, without salt types were used in this article.

Infographic

Sauerkraut vs Broad beans 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +60%
Contains more MagnesiumMagnesium +138.5%
Contains more PotassiumPotassium +13.5%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +265%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +72.8%
Contains more SeleniumSelenium +66.7%
~equal in Iron ~1.5mg

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%
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +348.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.7%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +509.5%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Broad beans DV% diff.
Sodium 661mg 41mg 27%
Vitamin K 13µg 11%
Vitamin B1 0.021mg 0.128mg 9%
Folate 24µg 58µg 9%
Phosphorus 20mg 73mg 8%
Vitamin B6 0.13mg 0.029mg 8%
Protein 0.91g 4.8g 8%
Vitamin B3 0.143mg 1.2mg 7%
Vitamin C 14.7mg 19.8mg 6%
Manganese 0.151mg 0.261mg 5%
Vitamin B2 0.022mg 0.09mg 5%
Magnesium 13mg 31mg 4%
Copper 0.096mg 0.06mg 4%
Fiber 2.9g 3.6g 3%
Zinc 0.19mg 0.47mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.067g 0.303g 2%
Calories 19kcal 62kcal 2%
Carbs 4.28g 10.1g 2%
Vitamin E 0.14mg 1%
Fats 0.14g 0.5g 1%
Vitamin A 1µg 14µg 1%
Vitamin B5 0.093mg 0.066mg 1%
Potassium 170mg 193mg 1%
Calcium 30mg 18mg 1%
Selenium 0.6µg 1µg 1%
Net carbs 1.38g 6.5g N/A
Iron 1.47mg 1.5mg 0%
Sugar 1.78g N/A
Saturated fat 0.034g 0.142g 0%
Monounsaturated fat 0.013g 0.02g 0%
Tryptophan 0.008mg 0.048mg 0%
Threonine 0.025mg 0.178mg 0%
Isoleucine 0.021mg 0.215mg 0%
Leucine 0.029mg 0.37mg 0%
Lysine 0.031mg 0.313mg 0%
Methionine 0.009mg 0.037mg 0%
Phenylalanine 0.023mg 0.195mg 0%
Valine 0.03mg 0.235mg 0%
Histidine 0.016mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more OtherOther +138.9%
Contains more ProteinProtein +427.5%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +136%
~equal in Water ~83.7g

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +53.8%
Contains more Poly. FatPolyunsaturated fat +352.2%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.