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  6. Sauerkraut vs. Yardlong beans

Sauerkraut vs. Yardlong beans — In-Depth Nutrition Comparison

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How are sauerkraut and yardlong beans different?

  • Sauerkraut is higher in vitamin B6, iron, and copper; however, yardlong beans is richer in vitamin A, magnesium, vitamin B2, vitamin B1, phosphorus, and folate.
  • Daily need coverage for sodium for sauerkraut is 29% higher.
  • Sauerkraut contains 5 times more vitamin B6 than yardlong beans. While sauerkraut contains 0.13mg of vitamin B6, yardlong beans contains only 0.024mg.
  • Yardlong beans has less sodium.
  • Sauerkraut has a lower glycemic index (32) than yardlong beans (86).

Sauerkraut, canned, solids, and liquids and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sauerkraut vs Yardlong beans infographic
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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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +50%
Contains more CopperCopper +104.3%
Contains more MagnesiumMagnesium +223.1%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +70.6%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +33.1%
Contains more SeleniumSelenium +150%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +10.2%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +304.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Yardlong beans DV% diff.
Sodium 661mg 4mg 29%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Vitamin B6 0.13mg 0.024mg 8%
Magnesium 13mg 42mg 7%
Iron 1.47mg 0.98mg 6%
Vitamin B2 0.022mg 0.099mg 6%
Folate 24µg 45µg 5%
Copper 0.096mg 0.047mg 5%
Phosphorus 20mg 57mg 5%
Vitamin B1 0.021mg 0.085mg 5%
Potassium 170mg 290mg 4%
Vitamin B3 0.143mg 0.63mg 3%
Protein 0.91g 2.53g 3%
Carbs 4.28g 9.18g 2%
Vitamin C 14.7mg 16.2mg 2%
Zinc 0.19mg 0.36mg 2%
Choline 10.4mg 2%
Vitamin A 1µg 23µg 2%
Manganese 0.151mg 0.201mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B5 0.093mg 0.051mg 1%
Calories 19kcal 47kcal 1%
Vitamin E 0.14mg 1%
Calcium 30mg 44mg 1%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 9.18g N/A
Sugar 1.78g N/A
Saturated fat 0.034g 0.026g 0%
Monounsaturated fat 0.013g 0.009g 0%
Polyunsaturated fat 0.067g 0.042g 0%
Tryptophan 0.008mg 0.029mg 0%
Threonine 0.025mg 0.094mg 0%
Isoleucine 0.021mg 0.135mg 0%
Leucine 0.029mg 0.18mg 0%
Lysine 0.031mg 0.166mg 0%
Methionine 0.009mg 0.036mg 0%
Phenylalanine 0.023mg 0.139mg 0%
Valine 0.03mg 0.146mg 0%
Histidine 0.016mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +40%
Contains more OtherOther +198.6%
Contains more ProteinProtein +178%
Contains more CarbsCarbs +114.5%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +59.5%
Contains less Sat. FatSaturated fat -23.5%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.