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Sauerkraut vs. Edamame — In-Depth Nutrition Comparison

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Differences between sauerkraut and edamame

  • Sauerkraut contains less folate, manganese, copper, phosphorus, vitamin B1, magnesium, vitamin K, zinc, and vitamin B2 than edamame.
  • Edamame's daily need coverage for folate is 72% higher.
  • Edamame contains 110 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while edamame contains 6mg.

The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Edamame, frozen, prepared.

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Sauerkraut vs Edamame infographic
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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.
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%
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +156.5%
Contains more IronIron +54.4%
Contains more CopperCopper +259.4%
Contains more ZincZinc +621.1%
Contains more PhosphorusPhosphorus +745%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +578.1%
Contains more SeleniumSelenium +33.3%

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +141%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +385.7%
Contains more Vitamin B1Vitamin B1 +852.4%
Contains more Vitamin B2Vitamin B2 +604.5%
Contains more Vitamin B3Vitamin B3 +539.9%
Contains more Vitamin B5Vitamin B5 +324.7%
Contains more Vitamin KVitamin K +105.4%
Contains more FolateFolate +1195.8%
Contains more CholineCholine +441.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Edamame DV% diff.
Folate 24µg 311µg 72%
Manganese 0.151mg 1.024mg 38%
Sodium 661mg 6mg 28%
Copper 0.096mg 0.345mg 28%
Protein 0.91g 11.91g 22%
Phosphorus 20mg 169mg 21%
Vitamin B1 0.021mg 0.2mg 15%
Polyunsaturated fat 0.067g 2.156g 14%
Magnesium 13mg 64mg 12%
Zinc 0.19mg 1.37mg 11%
Vitamin K 13µg 26.7µg 11%
Iron 1.47mg 2.27mg 10%
Vitamin C 14.7mg 6.1mg 10%
Vitamin B2 0.022mg 0.155mg 10%
Fiber 2.9g 5.2g 9%
Potassium 170mg 436mg 8%
Choline 10.4mg 56.3mg 8%
Fats 0.14g 5.2g 8%
Vitamin B5 0.093mg 0.395mg 6%
Calories 19kcal 121kcal 5%
Vitamin B3 0.143mg 0.915mg 5%
Vitamin E 0.14mg 0.68mg 4%
Calcium 30mg 63mg 3%
Saturated fat 0.034g 0.62g 3%
Monounsaturated fat 0.013g 1.282g 3%
Vitamin A 1µg 15µg 2%
Vitamin B6 0.13mg 0.1mg 2%
Carbs 4.28g 8.91g 2%
Starch 1.51g 1%
Net carbs 1.38g 3.71g N/A
Sugar 1.78g 2.18g N/A
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.008mg 0.126mg 0%
Threonine 0.025mg 0.331mg 0%
Isoleucine 0.021mg 0.3mg 0%
Leucine 0.029mg 0.745mg 0%
Lysine 0.031mg 0.745mg 0%
Methionine 0.009mg 0.141mg 0%
Phenylalanine 0.023mg 0.488mg 0%
Valine 0.03mg 0.324mg 0%
Histidine 0.016mg 0.267mg 0%
Fructose 0.04g 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +27.1%
Contains more OtherOther +77.7%
Contains more ProteinProtein +1208.8%
Contains more FatsFats +3614.3%
Contains more CarbsCarbs +108.2%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +9761.5%
Contains more Poly. FatPolyunsaturated fat +3117.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +200%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.