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  6. Sauerkraut vs. Navy bean raw

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

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A recap on differences between Sauerkraut and Navy bean raw

  • Navy bean raw is higher than Sauerkraut in Vitamin B1, Copper, Folate, Magnesium, Vitamin B2, Vitamin B5, Phosphorus, Manganese, and Vitamin B3.
  • Navy bean raw covers your daily Vitamin B1 needs 31% more than Sauerkraut.
  • Sauerkraut contains 51 times more Sodium than Navy bean raw. While Sauerkraut contains 661mg of Sodium, Navy bean raw contains only 13mg.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Beans, navy, mature seeds, sprouted, raw.

Infographic

Sauerkraut vs Navy 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.
Sauerkraut
Sauerkraut
1
:
8
Navy bean raw
Navy bean raw
Contains more Calcium +100%
Contains more Iron +31.3%
Contains more Magnesium +676.9%
Contains more Phosphorus +400%
Contains more Potassium +80.6%
Contains less Sodium -98%
Contains more Zinc +368.4%
Contains more Copper +270.8%
Contains more Manganese +170.2%
Equal in Selenium - 0.6
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +100%
Contains more Iron +31.3%
Contains more Magnesium +676.9%
Contains more Phosphorus +400%
Contains more Potassium +80.6%
Contains less Sodium -98%
Contains more Zinc +368.4%
Contains more Copper +270.8%
Contains more Manganese +170.2%
Equal in Selenium - 0.6

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
3
:
7
Navy bean raw
Navy bean raw
Contains more Vitamin A +350%
Contains more Vitamin C +27.9%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +753.1%
Contains more Vitamin B5 +787.1%
Contains more Vitamin B6 +46.9%
Contains more Folate +450%
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin C +27.9%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +753.1%
Contains more Vitamin B5 +787.1%
Contains more Vitamin B6 +46.9%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Navy bean raw
Navy bean raw
Contains more Water +16.9%
Contains more Other +126.3%
Contains more Protein +575.8%
Contains more Fats +400%
Contains more Carbs +204.9%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Water +16.9%
Contains more Other +126.3%
Contains more Protein +575.8%
Contains more Fats +400%
Contains more Carbs +204.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Navy bean raw
Navy bean raw
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +507.5%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +507.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Navy bean raw
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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Navy bean raw Opinion
Net carbs 1.38g 13.05g Navy bean raw
Protein 0.91g 6.15g Navy bean raw
Fats 0.14g 0.7g Navy bean raw
Carbs 4.28g 13.05g Navy bean raw
Calories 19kcal 67kcal Navy bean raw
Fructose 0.04g Sauerkraut
Sugar 1.78g Navy bean raw
Fiber 2.9g Sauerkraut
Calcium 30mg 15mg Sauerkraut
Iron 1.47mg 1.93mg Navy bean raw
Magnesium 13mg 101mg Navy bean raw
Phosphorus 20mg 100mg Navy bean raw
Potassium 170mg 307mg Navy bean raw
Sodium 661mg 13mg Navy bean raw
Zinc 0.19mg 0.89mg Navy bean raw
Copper 0.096mg 0.356mg Navy bean raw
Manganese 0.151mg 0.408mg Navy bean raw
Selenium 0.6µg 0.6µg
Vitamin A 18IU 4IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.7mg 18.8mg Navy bean raw
Vitamin B1 0.021mg 0.39mg Navy bean raw
Vitamin B2 0.022mg 0.215mg Navy bean raw
Vitamin B3 0.143mg 1.22mg Navy bean raw
Vitamin B5 0.093mg 0.825mg Navy bean raw
Vitamin B6 0.13mg 0.191mg Navy bean raw
Folate 24µg 132µg Navy bean raw
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg 0.064mg Navy bean raw
Threonine 0.025mg 0.258mg Navy bean raw
Isoleucine 0.021mg 0.273mg Navy bean raw
Leucine 0.029mg 0.442mg Navy bean raw
Lysine 0.031mg 0.35mg Navy bean raw
Methionine 0.009mg 0.064mg Navy bean raw
Phenylalanine 0.023mg 0.31mg Navy bean raw
Valine 0.03mg 0.316mg Navy bean raw
Histidine 0.016mg 0.172mg Navy bean raw
Saturated Fat 0.034g 0.085g Sauerkraut
Monounsaturated Fat 0.013g 0.052g Navy bean raw
Polyunsaturated fat 0.067g 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
Minerals Daily Need Coverage Score
24%
Sauerkraut
42%
Navy bean raw

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 7)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 648mg)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.