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  6. Sauerkraut vs. Pigeon pea raw

Sauerkraut vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and pigeon pea raw

  • The amount of folate, copper, manganese, vitamin B1, phosphorus, fiber, iron, magnesium, and potassium in pigeon pea raw is higher than in sauerkraut.
  • Pigeon pea raw covers your daily folate needs 108% more than sauerkraut.
  • Pigeon pea raw has 39 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while pigeon pea raw has 17mg.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Pigeon peas (red gram), mature seeds, raw.

Infographic

Sauerkraut vs Pigeon pea 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +1307.7%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +718.8%
Contains more IronIron +255.8%
Contains more CopperCopper +1001%
Contains more ZincZinc +1352.6%
Contains more PhosphorusPhosphorus +1735%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1086.1%
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% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2961.9%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +1973.4%
Contains more Vitamin B5Vitamin B5 +1261.3%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more FolateFolate +1800%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Pigeon pea raw DV% diff.
Folate 24µg 456µg 108%
Copper 0.096mg 1.057mg 107%
Manganese 0.151mg 1.791mg 71%
Vitamin B1 0.021mg 0.643mg 52%
Phosphorus 20mg 367mg 50%
Fiber 2.9g 15g 48%
Iron 1.47mg 5.23mg 47%
Protein 0.91g 21.7g 42%
Magnesium 13mg 183mg 40%
Potassium 170mg 1392mg 36%
Sodium 661mg 17mg 28%
Vitamin B5 0.093mg 1.266mg 23%
Zinc 0.19mg 2.76mg 23%
Carbs 4.28g 62.78g 20%
Vitamin B3 0.143mg 2.965mg 18%
Calories 19kcal 343kcal 16%
Vitamin C 14.7mg 0mg 16%
Selenium 0.6µg 8.2µg 14%
Vitamin B2 0.022mg 0.187mg 13%
Vitamin B6 0.13mg 0.283mg 12%
Vitamin K 13µg 11%
Calcium 30mg 130mg 10%
Polyunsaturated fat 0.067g 0.814g 5%
Fats 0.14g 1.49g 2%
Choline 10.4mg 2%
Saturated fat 0.034g 0.33g 1%
Vitamin E 0.14mg 1%
Net carbs 1.38g 47.78g N/A
Sugar 1.78g N/A
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.013g 0.012g 0%
Tryptophan 0.008mg 0.212mg 0%
Threonine 0.025mg 0.767mg 0%
Isoleucine 0.021mg 0.785mg 0%
Leucine 0.029mg 1.549mg 0%
Lysine 0.031mg 1.521mg 0%
Methionine 0.009mg 0.243mg 0%
Phenylalanine 0.023mg 1.858mg 0%
Valine 0.03mg 0.937mg 0%
Histidine 0.016mg 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +773.7%
Contains more ProteinProtein +2284.6%
Contains more FatsFats +964.3%
Contains more CarbsCarbs +1366.8%
Contains more OtherOther +60%

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +1114.9%
~equal in Monounsaturated fat ~0.012g

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.