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  6. Soybean raw vs. Sauerkraut

Soybean raw vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between soybean raw and sauerkraut?

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in sauerkraut.
  • Soybean raw's daily need coverage for iron is 178% more.
  • Sauerkraut contains 42 times less vitamin B1 than soybean raw. Soybean raw contains 0.874mg of vitamin B1, while sauerkraut contains 0.021mg.
  • Soybean raw has a lower glycemic index (14) than sauerkraut (32).

We used Soybeans, mature seeds, raw and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Soybean raw vs Sauerkraut 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +2053.8%
Contains more CalciumCalcium +823.3%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +968%
Contains more CopperCopper +1627.1%
Contains more ZincZinc +2473.7%
Contains more PhosphorusPhosphorus +3420%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1566.9%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +507.1%
Contains more Vitamin B1Vitamin B1 +4061.9%
Contains more Vitamin B2Vitamin B2 +3854.5%
Contains more Vitamin B3Vitamin B3 +1035%
Contains more Vitamin B5Vitamin B5 +752.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +261.5%
Contains more FolateFolate +1462.5%
Contains more CholineCholine +1014.4%
Contains more Vitamin CVitamin C +145%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Sauerkraut DV% diff.
Iron 15.7mg 1.47mg 178%
Copper 1.658mg 0.096mg 174%
Manganese 2.517mg 0.151mg 103%
Phosphorus 704mg 20mg 98%
Folate 375µg 24µg 88%
Polyunsaturated fat 11.255g 0.067g 75%
Protein 36.49g 0.91g 71%
Vitamin B1 0.874mg 0.021mg 71%
Vitamin B2 0.87mg 0.022mg 65%
Magnesium 280mg 13mg 64%
Potassium 1797mg 170mg 48%
Zinc 4.89mg 0.19mg 43%
Selenium 17.8µg 0.6µg 31%
Fats 19.94g 0.14g 30%
Sodium 2mg 661mg 29%
Vitamin K 47µg 13µg 28%
Fiber 9.3g 2.9g 26%
Calcium 277mg 30mg 25%
Calories 446kcal 19kcal 21%
Choline 115.9mg 10.4mg 19%
Vitamin B6 0.377mg 0.13mg 19%
Vitamin B5 0.793mg 0.093mg 14%
Saturated fat 2.884g 0.034g 13%
Monounsaturated fat 4.404g 0.013g 11%
Vitamin C 6mg 14.7mg 10%
Vitamin B3 1.623mg 0.143mg 9%
Carbs 30.16g 4.28g 9%
Vitamin E 0.85mg 0.14mg 5%
Net carbs 20.86g 1.38g N/A
Sugar 7.33g 1.78g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.008mg 0%
Threonine 1.766mg 0.025mg 0%
Isoleucine 1.971mg 0.021mg 0%
Leucine 3.309mg 0.029mg 0%
Lysine 2.706mg 0.031mg 0%
Methionine 0.547mg 0.009mg 0%
Phenylalanine 2.122mg 0.023mg 0%
Valine 2.029mg 0.03mg 0%
Histidine 1.097mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +3909.9%
Contains more FatsFats +14142.9%
Contains more CarbsCarbs +604.7%
Contains more OtherOther +126.5%
Contains more WaterWater +983.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +33776.9%
Contains more Poly. FatPolyunsaturated fat +16698.5%
Contains less Sat. FatSaturated fat -98.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.