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Soup beans vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between soup beans and sauerkraut?

  • Soup beans are richer in vitamin A, selenium, copper, fiber, manganese, and phosphorus, while sauerkraut is higher in vitamin C and vitamin B6.
  • Soup beans' daily need coverage for vitamin A is 32% higher.
  • Sauerkraut has 40 times less saturated fat than soup beans. Soup beans have 1.37g of saturated fat, while sauerkraut has 0.034g.
  • Soup beans have a higher glycemic index (64) than sauerkraut (32).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Soup beans vs Sauerkraut 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +46.2%
Contains more CopperCopper +66.7%
Contains more ZincZinc +131.6%
Contains more PhosphorusPhosphorus +195%
Contains less SodiumSodium -39.5%
Contains more ManganeseManganese +92.1%
Contains more SeleniumSelenium +1050%
Contains more IronIron +10.5%
~equal in Calcium ~30mg
~equal in Potassium ~170mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +716.7%
Contains more Vitamin B5Vitamin B5 +132.5%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +470.3%
Contains more FatsFats +2400%
Contains more CarbsCarbs +160.7%
Contains more WaterWater +17.7%
Contains more OtherOther +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +12053.8%
Contains more Poly. FatPolyunsaturated fat +482.1%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Sauerkraut DV% diff.
Vitamin C 1.8mg 14.7mg 14%
Sodium 400mg 661mg 11%
Vitamin K 13µg 11%
Selenium 6.9µg 0.6µg 11%
Vitamin A 81µg 1µg 9%
Protein 5.19g 0.91g 9%
Copper 0.16mg 0.096mg 7%
Fiber 4.6g 2.9g 7%
Saturated fat 1.37g 0.034g 6%
Phosphorus 59mg 20mg 6%
Vitamin B6 0.05mg 0.13mg 6%
Manganese 0.29mg 0.151mg 6%
Fats 3.5g 0.14g 5%
Calories 95kcal 19kcal 4%
Monounsaturated fat 1.58g 0.013g 4%
Vitamin B2 0.06mg 0.022mg 3%
Folate 12µg 24µg 3%
Vitamin B3 0.7mg 0.143mg 3%
Vitamin B1 0.06mg 0.021mg 3%
Cholesterol 9mg 0mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.39g 0.067g 2%
Iron 1.33mg 1.47mg 2%
Zinc 0.44mg 0.19mg 2%
Carbs 11.16g 4.28g 2%
Vitamin E 0.14mg 1%
Vitamin B5 0.04mg 0.093mg 1%
Vitamin B12 0.03µg 0µg 1%
Magnesium 19mg 13mg 1%
Net carbs 6.56g 1.38g N/A
Calcium 32mg 30mg 0%
Potassium 175mg 170mg 0%
Sugar 1.78g N/A
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Sauerkraut
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
8%
Soup beans
12%
Sauerkraut
Minerals Daily Need Coverage Score
31%
Soup beans
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 261mg)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.336g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.