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Sauerkraut vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between sauerkraut and refried beans

  • Sauerkraut has more vitamin C and vitamin K; however, refried beans have more phosphorus, selenium, manganese, and magnesium.
  • Sauerkraut's daily need coverage for sodium is 13% more.
  • Sauerkraut has 6 times more vitamin K than refried beans. Sauerkraut has 13µg of vitamin K, while refried beans have 2.1µg.
  • Refried beans are lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Sauerkraut vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +169.2%
Contains more PotassiumPotassium +87.6%
Contains more CopperCopper +34.4%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +91.4%
Contains more SeleniumSelenium +866.7%
~equal in Calcium ~29mg
~equal in Iron ~1.44mg

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% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more Vitamin KVitamin K +519%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +261.9%
Contains more Vitamin B2Vitamin B2 +259.1%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +103.2%
Contains more CholineCholine +103.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +19%
Contains more OtherOther +25.7%
Contains more ProteinProtein +447.3%
Contains more FatsFats +1335.7%
Contains more CarbsCarbs +216.6%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +4523.1%
Contains more Poly. FatPolyunsaturated fat +710.4%

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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Refried beans
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Refried beans DV% diff.
Histidine 0.016mg 153mg 22%
Sodium 661mg 370mg 13%
Vitamin C 14.7mg 6mg 10%
Phosphorus 20mg 92mg 10%
Vitamin K 13µg 2.1µg 9%
Selenium 0.6µg 5.8µg 9%
Protein 0.91g 4.98g 8%
Manganese 0.151mg 0.289mg 6%
Magnesium 13mg 35mg 5%
Vitamin B1 0.021mg 0.076mg 5%
Calories 19kcal 90kcal 4%
Vitamin B2 0.022mg 0.079mg 4%
Zinc 0.19mg 0.58mg 4%
Copper 0.096mg 0.129mg 4%
Potassium 170mg 319mg 4%
Starch 7.43g 3%
Fiber 2.9g 3.7g 3%
Saturated fat 0.034g 0.631g 3%
Folate 24µg 11µg 3%
Polyunsaturated fat 0.067g 0.543g 3%
Carbs 4.28g 13.55g 3%
Fats 0.14g 2.01g 3%
Choline 10.4mg 21.2mg 2%
Vitamin B5 0.093mg 0.189mg 2%
Vitamin B6 0.13mg 0.103mg 2%
Monounsaturated fat 0.013g 0.601g 1%
Vitamin B3 0.143mg 0.367mg 1%
Net carbs 1.38g 9.85g N/A
Calcium 30mg 29mg 0%
Iron 1.47mg 1.44mg 0%
Sugar 1.78g 0.54g N/A
Vitamin E 0.14mg 0.09mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.008mg 0.065mg 0%
Threonine 0.025mg 0.231mg 0%
Isoleucine 0.021mg 0.242mg 0%
Leucine 0.029mg 0.438mg 0%
Lysine 0.031mg 0.377mg 0%
Methionine 0.009mg 0.083mg 0%
Phenylalanine 0.023mg 0.297mg 0%
Valine 0.03mg 0.287mg 0%
Fructose 0.04g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sauerkraut
10%
Refried beans
Minerals Daily Need Coverage Score
24%
Sauerkraut
33%
Refried beans

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.597g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 291mg)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.