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  6. Sauerkraut vs. Lablab

Sauerkraut vs. Lablab — In-Depth Nutrition Comparison

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What are the differences between sauerkraut and lablab?

  • Sauerkraut is higher in vitamin C and vitamin B6; however, lablab is richer in iron, copper, zinc, vitamin B1, magnesium, manganese, and phosphorus.
  • Lablab's daily need coverage for iron is 39% more.
  • Lablab has less sodium.
  • Sauerkraut has a lower glycemic index (32) than lablab (45).

We used Sauerkraut, canned, solids, and liquids and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Sauerkraut vs Lablab 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%
Lablab
Lablab
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more MagnesiumMagnesium +530.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +211.6%
Contains more CopperCopper +255.2%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +219.2%
Contains more SeleniumSelenium +366.7%

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%
Lablab
Lablab
4
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1185.7%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more Vitamin B5Vitamin B5 +239.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Lablab DV% diff.
Iron 1.47mg 4.58mg 39%
Sodium 661mg 7mg 28%
Copper 0.096mg 0.341mg 27%
Zinc 0.19mg 2.85mg 24%
Vitamin B1 0.021mg 0.27mg 21%
Vitamin C 14.7mg 0mg 16%
Magnesium 13mg 82mg 16%
Phosphorus 20mg 120mg 14%
Protein 0.91g 8.14g 14%
Manganese 0.151mg 0.482mg 14%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Vitamin B6 0.13mg 0.037mg 7%
Folate 24µg 4µg 5%
Calories 19kcal 117kcal 5%
Potassium 170mg 337mg 5%
Carbs 4.28g 20.69g 5%
Selenium 0.6µg 2.8µg 4%
Vitamin B5 0.093mg 0.316mg 4%
Vitamin B3 0.143mg 0.411mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.067g 0.245g 1%
Vitamin E 0.14mg 1%
Calcium 30mg 40mg 1%
Vitamin B2 0.022mg 0.037mg 1%
Fats 0.14g 0.58g 1%
Net carbs 1.38g 20.69g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.034g 0.099g 0%
Monounsaturated fat 0.013g 0.026g 0%
Tryptophan 0.008mg 0.068mg 0%
Threonine 0.025mg 0.315mg 0%
Isoleucine 0.021mg 0.39mg 0%
Leucine 0.029mg 0.691mg 0%
Lysine 0.031mg 0.556mg 0%
Methionine 0.009mg 0.065mg 0%
Phenylalanine 0.023mg 0.41mg 0%
Valine 0.03mg 0.422mg 0%
Histidine 0.016mg 0.233mg 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
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more WaterWater +33.8%
Contains more OtherOther +47.3%
Contains more ProteinProtein +794.5%
Contains more FatsFats +314.3%
Contains more CarbsCarbs +383.4%

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
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +265.7%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.