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  6. Sauerkraut vs. Green beans

Sauerkraut vs. Green beans — In-Depth Nutrition Comparison

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Important differences between sauerkraut and green beans

  • Sauerkraut has more iron, vitamin B6, and vitamin C; however, green beans have more vitamin K, vitamin A, manganese, and vitamin B2.
  • Green beans' daily need coverage for vitamin K is 29% more.
  • Sauerkraut has 661 times more sodium than green beans. Sauerkraut has 661mg of sodium, while green beans have 1mg.
  • Sauerkraut has a higher glycemic index than green beans.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Green 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.
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +126.2%
Contains more CopperCopper +68.4%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +46.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +88.7%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +51.5%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +252.4%
Contains more Vitamin B2Vitamin B2 +340.9%
Contains more Vitamin B3Vitamin B3 +329.4%
Contains more Vitamin KVitamin K +268.5%
Contains more FolateFolate +37.5%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Green beans DV% diff.
Vitamin K 13µg 47.9µg 29%
Sodium 661mg 1mg 29%
Iron 1.47mg 0.65mg 10%
Vitamin C 14.7mg 9.7mg 6%
Manganese 0.151mg 0.285mg 6%
Vitamin B6 0.13mg 0.056mg 6%
Vitamin B2 0.022mg 0.097mg 6%
Vitamin B1 0.021mg 0.074mg 4%
Copper 0.096mg 0.057mg 4%
Vitamin B3 0.143mg 0.614mg 3%
Vitamin A 1µg 32µg 3%
Vitamin E 0.14mg 0.46mg 2%
Protein 0.91g 1.89g 2%
Folate 24µg 33µg 2%
Selenium 0.6µg 0.2µg 1%
Choline 10.4mg 16.9mg 1%
Polyunsaturated fat 0.067g 0.145g 1%
Calories 19kcal 35kcal 1%
Phosphorus 20mg 29mg 1%
Fiber 2.9g 3.2g 1%
Potassium 170mg 146mg 1%
Calcium 30mg 44mg 1%
Magnesium 13mg 18mg 1%
Carbs 4.28g 7.88g 1%
Zinc 0.19mg 0.25mg 1%
Fats 0.14g 0.28g 0%
Net carbs 1.38g 4.68g N/A
Sugar 1.78g 3.63g N/A
Vitamin B5 0.093mg 0.074mg 0%
Saturated fat 0.034g 0.064g 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.008mg 0.02mg 0%
Threonine 0.025mg 0.082mg 0%
Isoleucine 0.021mg 0.069mg 0%
Leucine 0.029mg 0.116mg 0%
Lysine 0.031mg 0.091mg 0%
Methionine 0.009mg 0.023mg 0%
Phenylalanine 0.023mg 0.069mg 0%
Valine 0.03mg 0.093mg 0%
Histidine 0.016mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more OtherOther +194.5%
Contains more ProteinProtein +107.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +84.1%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +116.4%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.