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  6. Soybean meal vs. Sauerkraut

Soybean meal vs. Sauerkraut — In-Depth Nutrition Comparison

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How are soybean meal and sauerkraut 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 35 times more phosphorus than sauerkraut. Soybean meal has 701mg of phosphorus, while sauerkraut has 20mg.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of sauerkraut is 32.

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

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 +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%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Sauerkraut DV% diff.
Copper 2mg 0.096mg 212%
Manganese 3.8mg 0.151mg 159%
Iron 13.7mg 1.47mg 153%
Protein 49.2g 0.91g 97%
Phosphorus 701mg 20mg 97%
Magnesium 306mg 13mg 70%
Folate 303µg 24µg 70%
Potassium 2490mg 170mg 68%
Vitamin B1 0.691mg 0.021mg 56%
Zinc 5.06mg 0.19mg 44%
Vitamin B5 1.976mg 0.093mg 38%
Vitamin B6 0.569mg 0.13mg 34%
Sodium 3mg 661mg 29%
Calcium 244mg 30mg 21%
Vitamin B2 0.251mg 0.022mg 18%
Calories 337kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B3 2.587mg 0.143mg 15%
Fiber 2.9g 12%
Carbs 35.89g 4.28g 11%
Vitamin K 13µg 11%
Polyunsaturated fat 1.045g 0.067g 7%
Selenium 3.3µg 0.6µg 5%
Fats 2.39g 0.14g 3%
Choline 10.4mg 2%
Saturated fat 0.268g 0.034g 1%
Vitamin E 0.14mg 1%
Monounsaturated fat 0.409g 0.013g 1%
Net carbs 35.89g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.653mg 0.008mg 0%
Threonine 1.952mg 0.025mg 0%
Isoleucine 2.18mg 0.021mg 0%
Leucine 3.66mg 0.029mg 0%
Lysine 2.991mg 0.031mg 0%
Methionine 0.606mg 0.009mg 0%
Phenylalanine 2.346mg 0.023mg 0%
Valine 2.243mg 0.03mg 0%
Histidine 1.212mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +5306.6%
Contains more FatsFats +1607.1%
Contains more CarbsCarbs +738.6%
Contains more OtherOther +159.5%
Contains more WaterWater +1233.1%

Fat Type Comparison

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

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