Sauerkraut vs. Chickpea raw — In-Depth Nutrition Comparison
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A recap on differences between sauerkraut and chickpea raw
- Chickpea raw is higher than sauerkraut in manganese, folate, copper, vitamin B1, fiber, iron, phosphorus, vitamin B6, and vitamin B5.
- Chickpea raw covers your daily manganese needs 920% more than sauerkraut.
- Sauerkraut contains 28 times more sodium than chickpea raw. While sauerkraut contains 661mg of sodium, chickpea raw contains only 24mg.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +322.4% |
| Contains more IronIron | +193.2% |
| Contains more CopperCopper | +583.3% |
| Contains more ZincZinc | +1352.6% |
| Contains more PhosphorusPhosphorus | +1160% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +14009.9% |
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.
| Contains more Vitamin CVitamin C | +267.5% |
| Contains more Vitamin KVitamin K | +44.4% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +485.7% |
| Contains more Vitamin B1Vitamin B1 | +2171.4% |
| Contains more Vitamin B2Vitamin B2 | +863.6% |
| Contains more Vitamin B3Vitamin B3 | +977.6% |
| Contains more Vitamin B5Vitamin B5 | +1607.5% |
| Contains more Vitamin B6Vitamin B6 | +311.5% |
| Contains more FolateFolate | +2220.8% |
| Contains more CholineCholine | +854.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more WaterWater | +1104.7% |
| Contains more ProteinProtein | +2149.5% |
| Contains more FatsFats | +4214.3% |
| Contains more CarbsCarbs | +1370.8% |
| Contains more OtherOther | +33% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +10492.3% |
| Contains more Poly. FatPolyunsaturated fat | +3976.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.151mg | 21.306mg | 920% |
| Folate | 24µg | 557µg | 133% |
| Copper | 0.096mg | 0.656mg | 62% |
| Protein | 0.91g | 20.47g | 39% |
| Vitamin B1 | 0.021mg | 0.477mg | 38% |
| Fiber | 2.9g | 12.2g | 37% |
| Iron | 1.47mg | 4.31mg | 36% |
| Phosphorus | 20mg | 252mg | 33% |
| Vitamin B6 | 0.13mg | 0.535mg | 31% |
| Vitamin B5 | 0.093mg | 1.588mg | 30% |
| Sodium | 661mg | 24mg | 28% |
| Zinc | 0.19mg | 2.76mg | 23% |
| Carbs | 4.28g | 62.95g | 20% |
| Polyunsaturated fat | 0.067g | 2.731g | 18% |
| Calories | 19kcal | 378kcal | 18% |
| Magnesium | 13mg | 79mg | 16% |
| Potassium | 170mg | 718mg | 16% |
| Choline | 10.4mg | 99.3mg | 16% |
| Vitamin B2 | 0.022mg | 0.212mg | 15% |
| Vitamin C | 14.7mg | 4mg | 12% |
| Vitamin B3 | 0.143mg | 1.541mg | 9% |
| Fats | 0.14g | 6.04g | 9% |
| Vitamin E | 0.14mg | 0.82mg | 5% |
| Saturated fat | 0.034g | 0.603g | 3% |
| Monounsaturated fat | 0.013g | 1.377g | 3% |
| Calcium | 30mg | 57mg | 3% |
| Vitamin K | 13µg | 9µg | 3% |
| Selenium | 0.6µg | 0µg | 1% |
| Net carbs | 1.38g | 50.75g | N/A |
| Sugar | 1.78g | 10.7g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.008mg | 0.2mg | 0% |
| Threonine | 0.025mg | 0.766mg | 0% |
| Isoleucine | 0.021mg | 0.882mg | 0% |
| Leucine | 0.029mg | 1.465mg | 0% |
| Lysine | 0.031mg | 1.377mg | 0% |
| Methionine | 0.009mg | 0.27mg | 0% |
| Phenylalanine | 0.023mg | 1.103mg | 0% |
| Valine | 0.03mg | 0.865mg | 0% |
| Histidine | 0.016mg | 0.566mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
72%
Minerals Daily Need Coverage Score
24%
348%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 8.92g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.569g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Chickpea raw contains less Sodium (difference - 637mg)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1)