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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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +100%
Contains more MagnesiumMagnesium +676.9%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +31.3%
Contains more CopperCopper +270.8%
Contains more ZincZinc +368.4%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +170.2%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +27.9%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B2Vitamin B2 +877.3%
Contains more Vitamin B3Vitamin B3 +753.1%
Contains more Vitamin B5Vitamin B5 +787.1%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Navy bean raw DV% diff.
Vitamin B1 0.021mg 0.39mg 31%
Copper 0.096mg 0.356mg 29%
Sodium 661mg 13mg 28%
Folate 24µg 132µg 27%
Magnesium 13mg 101mg 21%
Vitamin B2 0.022mg 0.215mg 15%
Vitamin B5 0.093mg 0.825mg 15%
Fiber 2.9g 12%
Manganese 0.151mg 0.408mg 11%
Phosphorus 20mg 100mg 11%
Vitamin K 13µg 11%
Protein 0.91g 6.15g 10%
Vitamin B3 0.143mg 1.22mg 7%
Iron 1.47mg 1.93mg 6%
Zinc 0.19mg 0.89mg 6%
Vitamin B6 0.13mg 0.191mg 5%
Vitamin C 14.7mg 18.8mg 5%
Potassium 170mg 307mg 4%
Carbs 4.28g 13.05g 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.067g 0.407g 2%
Calories 19kcal 67kcal 2%
Calcium 30mg 15mg 2%
Vitamin E 0.14mg 1%
Fats 0.14g 0.7g 1%
Net carbs 1.38g 13.05g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.085g 0%
Monounsaturated fat 0.013g 0.052g 0%
Tryptophan 0.008mg 0.064mg 0%
Threonine 0.025mg 0.258mg 0%
Isoleucine 0.021mg 0.273mg 0%
Leucine 0.029mg 0.442mg 0%
Lysine 0.031mg 0.35mg 0%
Methionine 0.009mg 0.064mg 0%
Phenylalanine 0.023mg 0.31mg 0%
Valine 0.03mg 0.316mg 0%
Histidine 0.016mg 0.172mg 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
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 WaterWater +16.9%
Contains more OtherOther +126.3%
Contains more ProteinProtein +575.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +204.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +507.5%

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.