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  6. Sauerkraut vs. Broad bean raw

Sauerkraut vs. Broad bean raw — In-Depth Nutrition Comparison

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Important differences between sauerkraut and broad bean raw

  • Sauerkraut has more vitamin C; however, broad bean raw has more copper, folate, vitamin K, manganese, vitamin B2, fiber, phosphorus, and vitamin B3.
  • Broad bean raw's daily need coverage for copper is 34% more.
  • Sauerkraut has 26 times more sodium than broad bean raw. Sauerkraut has 661mg of sodium, while broad bean raw has 25mg.
  • Broad bean raw has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Beans, fava, in pod, raw.

Infographic

Sauerkraut vs Broad bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +318.8%
Contains more ZincZinc +426.3%
Contains more PhosphorusPhosphorus +545%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +337.7%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~1.55mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +297.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +728.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +1472.7%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin KVitamin K +214.6%
Contains more FolateFolate +516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Broad bean raw DV% diff.
Copper 0.096mg 0.402mg 34%
Folate 24µg 148µg 31%
Sodium 661mg 25mg 28%
Vitamin K 13µg 40.9µg 23%
Manganese 0.151mg 0.661mg 22%
Vitamin B2 0.022mg 0.29mg 21%
Fiber 2.9g 7.5g 18%
Phosphorus 20mg 129mg 16%
Protein 0.91g 7.92g 14%
Vitamin B3 0.143mg 2.249mg 13%
Vitamin C 14.7mg 3.7mg 12%
Vitamin B1 0.021mg 0.133mg 9%
Zinc 0.19mg 1mg 7%
Vitamin E 0.14mg 1.16mg 7%
Potassium 170mg 332mg 5%
Magnesium 13mg 33mg 5%
Carbs 4.28g 17.63g 4%
Vitamin B5 0.093mg 0.225mg 3%
Calories 19kcal 88kcal 3%
Polyunsaturated fat 0.067g 0.342g 2%
Vitamin A 1µg 17µg 2%
Vitamin B6 0.13mg 0.104mg 2%
Choline 10.4mg 2%
Iron 1.47mg 1.55mg 1%
Calcium 30mg 37mg 1%
Fats 0.14g 0.73g 1%
Net carbs 1.38g 10.13g N/A
Sugar 1.78g 9.21g N/A
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.034g 0.118g 0%
Monounsaturated fat 0.013g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +27.4%
Contains more OtherOther +92%
Contains more ProteinProtein +770.3%
Contains more FatsFats +421.4%
Contains more CarbsCarbs +311.9%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +410.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.