Yardlong beans vs. Sauerkraut — In-Depth Nutrition Comparison
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How are yardlong beans and sauerkraut different?
- Yardlong beans is higher in vitamin A, magnesium, vitamin B2, vitamin B1, phosphorus, and folate; however, sauerkraut is richer in vitamin B6, iron, and copper.
- Daily need coverage for sodium for sauerkraut is 29% higher.
- Yardlong beans contains 25 times more vitamin A than sauerkraut. While yardlong beans contains 450IU of vitamin A, sauerkraut contains only 18IU.
- Yardlong beans has less sodium.
- Sauerkraut has a lower glycemic index (32) than yardlong beans (86).
Yardlong bean, cooked, boiled, drained, without salt and Sauerkraut, canned, solids, and liquids are the varieties used in this article.
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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.
| 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% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +104.3% |
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.
| 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% |
| Contains more Vitamin B5Vitamin B5 | +82.4% |
| Contains more Vitamin B6Vitamin B6 | +441.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +178% |
| Contains more CarbsCarbs | +114.5% |
| Contains more FatsFats | +40% |
| Contains more OtherOther | +198.6% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains less Sat. FatSaturated fat | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +44.4% |
| Contains more Poly. FatPolyunsaturated fat | +59.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 4mg | 661mg | 29% |
| Fiber | 2.9g | 12% | |
| Vitamin K | 13µg | 11% | |
| Vitamin B6 | 0.024mg | 0.13mg | 8% |
| Magnesium | 42mg | 13mg | 7% |
| Iron | 0.98mg | 1.47mg | 6% |
| Vitamin B2 | 0.099mg | 0.022mg | 6% |
| Folate | 45µg | 24µg | 5% |
| Copper | 0.047mg | 0.096mg | 5% |
| Phosphorus | 57mg | 20mg | 5% |
| Vitamin B1 | 0.085mg | 0.021mg | 5% |
| Potassium | 290mg | 170mg | 4% |
| Vitamin B3 | 0.63mg | 0.143mg | 3% |
| Protein | 2.53g | 0.91g | 3% |
| Carbs | 9.18g | 4.28g | 2% |
| Vitamin C | 16.2mg | 14.7mg | 2% |
| Zinc | 0.36mg | 0.19mg | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin A | 23µg | 1µg | 2% |
| Manganese | 0.201mg | 0.151mg | 2% |
| Selenium | 1.5µg | 0.6µg | 2% |
| Vitamin B5 | 0.051mg | 0.093mg | 1% |
| Calories | 47kcal | 19kcal | 1% |
| Vitamin E | 0.14mg | 1% | |
| Calcium | 44mg | 30mg | 1% |
| Fats | 0.1g | 0.14g | 0% |
| Net carbs | 9.18g | 1.38g | N/A |
| Sugar | 1.78g | N/A | |
| Saturated fat | 0.026g | 0.034g | 0% |
| Monounsaturated fat | 0.009g | 0.013g | 0% |
| Polyunsaturated fat | 0.042g | 0.067g | 0% |
| Tryptophan | 0.029mg | 0.008mg | 0% |
| Threonine | 0.094mg | 0.025mg | 0% |
| Isoleucine | 0.135mg | 0.021mg | 0% |
| Leucine | 0.18mg | 0.029mg | 0% |
| Lysine | 0.166mg | 0.031mg | 0% |
| Methionine | 0.036mg | 0.009mg | 0% |
| Phenylalanine | 0.139mg | 0.023mg | 0% |
| Valine | 0.146mg | 0.03mg | 0% |
| Histidine | 0.082mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
12%
Minerals Daily Need Coverage Score
19%
24%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 657mg)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.008g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $1)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.