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  6. Sauerkraut vs. Soybean meal

Sauerkraut vs. Soybean meal — In-Depth Nutrition Comparison

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How are sauerkraut and soybean meal different?

  • Sauerkraut contains less copper, manganese, iron, phosphorus, magnesium, folate, potassium, vitamin B1, zinc, and vitamin B5 than soybean meal.
  • Soybean meal covers your daily need for copper, 212% more than sauerkraut.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids, and liquids and Soy meal, defatted, raw types were used in this article.

Infographic

Sauerkraut vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +2253.8%
Contains more CalciumCalcium +713.3%
Contains more PotassiumPotassium +1364.7%
Contains more IronIron +832%
Contains more CopperCopper +1983.3%
Contains more ZincZinc +2563.2%
Contains more PhosphorusPhosphorus +3405%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2416.6%
Contains more SeleniumSelenium +450%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +3190.5%
Contains more Vitamin B2Vitamin B2 +1040.9%
Contains more Vitamin B3Vitamin B3 +1709.1%
Contains more Vitamin B5Vitamin B5 +2024.7%
Contains more Vitamin B6Vitamin B6 +337.7%
Contains more FolateFolate +1162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Soybean meal DV% diff.
Copper 0.096mg 2mg 212%
Manganese 0.151mg 3.8mg 159%
Iron 1.47mg 13.7mg 153%
Protein 0.91g 49.2g 97%
Phosphorus 20mg 701mg 97%
Magnesium 13mg 306mg 70%
Folate 24µg 303µg 70%
Potassium 170mg 2490mg 68%
Vitamin B1 0.021mg 0.691mg 56%
Zinc 0.19mg 5.06mg 44%
Vitamin B5 0.093mg 1.976mg 38%
Vitamin B6 0.13mg 0.569mg 34%
Sodium 661mg 3mg 29%
Calcium 30mg 244mg 21%
Vitamin B2 0.022mg 0.251mg 18%
Calories 19kcal 337kcal 16%
Vitamin C 14.7mg 0mg 16%
Vitamin B3 0.143mg 2.587mg 15%
Fiber 2.9g 12%
Carbs 4.28g 35.89g 11%
Vitamin K 13µg 11%
Polyunsaturated fat 0.067g 1.045g 7%
Selenium 0.6µg 3.3µg 5%
Fats 0.14g 2.39g 3%
Choline 10.4mg 2%
Saturated fat 0.034g 0.268g 1%
Vitamin E 0.14mg 1%
Monounsaturated fat 0.013g 0.409g 1%
Net carbs 1.38g 35.89g N/A
Sugar 1.78g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.008mg 0.653mg 0%
Threonine 0.025mg 1.952mg 0%
Isoleucine 0.021mg 2.18mg 0%
Leucine 0.029mg 3.66mg 0%
Lysine 0.031mg 2.991mg 0%
Methionine 0.009mg 0.606mg 0%
Phenylalanine 0.023mg 2.346mg 0%
Valine 0.03mg 2.243mg 0%
Histidine 0.016mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1233.1%
Contains more ProteinProtein +5306.6%
Contains more FatsFats +1607.1%
Contains more CarbsCarbs +738.6%
Contains more OtherOther +159.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +3046.2%
Contains more Poly. FatPolyunsaturated fat +1459.7%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.