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  6. Sauerkraut vs. Lupin Bean Raw

Sauerkraut vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and lupin Bean Raw

  • Lupin Bean Raw is higher than sauerkraut in copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, and iron.
  • Lupin Bean Raw covers your daily copper needs 103% more than sauerkraut.
  • Sauerkraut contains 44 times more sodium than lupin Bean Raw. While sauerkraut contains 661mg of sodium, lupin Bean Raw contains only 15mg.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Lupins, mature seeds, raw.

Infographic

Sauerkraut vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +1423.1%
Contains more CalciumCalcium +486.7%
Contains more PotassiumPotassium +495.9%
Contains more IronIron +196.6%
Contains more CopperCopper +964.6%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1477.5%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +206.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2947.6%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +1431.5%
Contains more Vitamin B5Vitamin B5 +706.5%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more FolateFolate +1379.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Lupin Bean Raw DV% diff.
Copper 0.096mg 1.022mg 103%
Manganese 0.151mg 2.382mg 97%
Folate 24µg 355µg 83%
Protein 0.91g 36.17g 71%
Fiber 2.9g 18.9g 64%
Phosphorus 20mg 440mg 60%
Vitamin B1 0.021mg 0.64mg 52%
Magnesium 13mg 198mg 44%
Zinc 0.19mg 4.75mg 41%
Iron 1.47mg 4.36mg 36%
Sodium 661mg 15mg 28%
Potassium 170mg 1013mg 25%
Calories 19kcal 371kcal 18%
Vitamin B6 0.13mg 0.357mg 17%
Polyunsaturated fat 0.067g 2.439g 16%
Vitamin B2 0.022mg 0.22mg 15%
Fats 0.14g 9.74g 15%
Calcium 30mg 176mg 15%
Selenium 0.6µg 8.2µg 14%
Vitamin B3 0.143mg 2.19mg 13%
Vitamin B5 0.093mg 0.75mg 13%
Carbs 4.28g 40.37g 12%
Vitamin C 14.7mg 4.8mg 11%
Vitamin K 13µg 11%
Monounsaturated fat 0.013g 3.94g 10%
Saturated fat 0.034g 1.156g 5%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Net carbs 1.38g 21.47g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.289mg 0%
Threonine 0.025mg 1.331mg 0%
Isoleucine 0.021mg 1.615mg 0%
Leucine 0.029mg 2.743mg 0%
Lysine 0.031mg 1.933mg 0%
Methionine 0.009mg 0.255mg 0%
Phenylalanine 0.023mg 1.435mg 0%
Valine 0.03mg 1.51mg 0%
Histidine 0.016mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +786.2%
Contains more ProteinProtein +3874.7%
Contains more FatsFats +6857.1%
Contains more CarbsCarbs +843.2%
Contains more OtherOther +52.6%

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% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +30207.7%
Contains more Poly. FatPolyunsaturated fat +3540.3%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.