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  6. Sauerkraut vs. Black gram

Sauerkraut vs. Black gram — In-Depth Nutrition Comparison

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Important differences between sauerkraut and black gram

  • Sauerkraut has less copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Black gram's daily need coverage for copper is 98% more.
  • Sauerkraut has 17 times more sodium than black gram. Sauerkraut has 661mg of sodium, while black gram has 38mg.
  • Black gram has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Mungo beans, mature seeds, raw.

Infographic

Sauerkraut vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1953.8%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +478.2%
Contains more IronIron +415%
Contains more CopperCopper +921.9%
Contains more ZincZinc +1663.2%
Contains more PhosphorusPhosphorus +1795%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +911.3%
Contains more SeleniumSelenium +1266.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +1054.5%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +874.2%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +800%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Black gram DV% diff.
Copper 0.096mg 0.981mg 98%
Iron 1.47mg 7.57mg 76%
Fiber 2.9g 18.3g 62%
Magnesium 13mg 267mg 60%
Manganese 0.151mg 1.527mg 60%
Phosphorus 20mg 379mg 51%
Protein 0.91g 25.21g 49%
Folate 24µg 216µg 48%
Zinc 0.19mg 3.35mg 29%
Sodium 661mg 38mg 27%
Potassium 170mg 983mg 24%
Vitamin B1 0.021mg 0.273mg 21%
Vitamin B2 0.022mg 0.254mg 18%
Carbs 4.28g 58.99g 18%
Vitamin B5 0.093mg 0.906mg 16%
Calories 19kcal 341kcal 16%
Vitamin C 14.7mg 0mg 16%
Selenium 0.6µg 8.2µg 14%
Vitamin B6 0.13mg 0.281mg 12%
Calcium 30mg 138mg 11%
Vitamin K 13µg 11%
Vitamin B3 0.143mg 1.447mg 8%
Polyunsaturated fat 0.067g 1.071g 7%
Fats 0.14g 1.64g 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Net carbs 1.38g 40.69g N/A
Sugar 1.78g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0.114g 0%
Monounsaturated fat 0.013g 0.085g 0%
Tryptophan 0.008mg 0.263mg 0%
Threonine 0.025mg 0.875mg 0%
Isoleucine 0.021mg 1.287mg 0%
Leucine 0.029mg 2.089mg 0%
Lysine 0.031mg 1.674mg 0%
Methionine 0.009mg 0.367mg 0%
Phenylalanine 0.023mg 1.473mg 0%
Valine 0.03mg 1.416mg 0%
Histidine 0.016mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +756.7%
Contains more ProteinProtein +2670.3%
Contains more FatsFats +1071.4%
Contains more CarbsCarbs +1278.3%
Contains more OtherOther +56.3%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +553.8%
Contains more Poly. FatPolyunsaturated fat +1498.5%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.