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  6. Yardlong bean (Asparagus bean) vs. Sauerkraut

Yardlong bean (Asparagus bean) vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Yardlong bean (Asparagus bean) and Sauerkraut different?

  • Yardlong bean (Asparagus bean) is higher in Magnesium, Vitamin B2, Vitamin B1, Phosphorus, and Folate, however, Sauerkraut is richer in Vitamin B6, Iron, and Copper.
  • Daily need coverage for Sodium from Sauerkraut is 29% higher.
  • Yardlong bean (Asparagus bean) contains 5 times more Vitamin B2 than Sauerkraut. While Yardlong bean (Asparagus bean) contains 0.099mg of Vitamin B2, Sauerkraut contains only 0.022mg.
  • Yardlong bean (Asparagus bean) has less Sodium.

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

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +46.7%
Contains more Magnesium +223.1%
Contains more Phosphorus +185%
Contains more Potassium +70.6%
Contains less Sodium -99.4%
Contains more Zinc +89.5%
Contains more Manganese +33.1%
Contains more Selenium +150%
Contains more Iron +50%
Contains more Copper +104.3%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +46.7%
Contains more Magnesium +223.1%
Contains more Phosphorus +185%
Contains more Potassium +70.6%
Contains less Sodium -99.4%
Contains more Zinc +89.5%
Contains more Manganese +33.1%
Contains more Selenium +150%
Contains more Iron +50%
Contains more Copper +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +2400%
Contains more Vitamin C +10.2%
Contains more Vitamin B1 +304.8%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +340.6%
Contains more Folate +87.5%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +441.7%
Equal in Vitamin C - 14.7
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +2400%
Contains more Vitamin C +10.2%
Contains more Vitamin B1 +304.8%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +340.6%
Contains more Folate +87.5%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +441.7%
Equal in Vitamin C - 14.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +178%
Contains more Carbs +114.5%
Contains more Fats +40%
Contains more Other +198.6%
Equal in Water - 92.52
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Sauerkraut
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 Protein +178%
Contains more Carbs +114.5%
Contains more Fats +40%
Contains more Other +198.6%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +59.5%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated 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.
Yardlong bean (Asparagus bean) Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Sauerkraut Opinion
Net carbs 9.18g 1.38g Yardlong bean (Asparagus bean)
Protein 2.53g 0.91g Yardlong bean (Asparagus bean)
Fats 0.1g 0.14g Sauerkraut
Carbs 9.18g 4.28g Yardlong bean (Asparagus bean)
Calories 47kcal 19kcal Yardlong bean (Asparagus bean)
Fructose 0.04g Sauerkraut
Sugar 1.78g Yardlong bean (Asparagus bean)
Fiber 2.9g Sauerkraut
Calcium 44mg 30mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.47mg Sauerkraut
Magnesium 42mg 13mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 20mg Yardlong bean (Asparagus bean)
Potassium 290mg 170mg Yardlong bean (Asparagus bean)
Sodium 4mg 661mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.19mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.096mg Sauerkraut
Manganese 0.201mg 0.151mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 18IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin E 0.14mg Sauerkraut
Vitamin C 16.2mg 14.7mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.021mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.022mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.143mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.093mg Sauerkraut
Vitamin B6 0.024mg 0.13mg Sauerkraut
Folate 45µg 24µg Yardlong bean (Asparagus bean)
Vitamin K 13µg Sauerkraut
Tryptophan 0.029mg 0.008mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.025mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.021mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.029mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.031mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.009mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.023mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.03mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.016mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.034g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.013g Sauerkraut
Polyunsaturated fat 0.042g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
13%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
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.

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.