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  6. Yardlong beans vs. Sauerkraut

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.

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +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%
~equal in Vitamin C ~14.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Sauerkraut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +59.5%

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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. Yardlong beans - 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.