Sauerkraut vs Beans
Nutrition comparison per 100 g serving
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Sauerkraut wins in 12 out of 29 nutrient categories
Sauerkraut: 12
vs
Beans: 11
(6 ties)
Overview
| Nutrient | Sauerkraut | Beans | Winner |
|---|---|---|---|
| Calories | 19 cal | 21 cal | |
| Protein | 0.9 g | 1.1 g | |
| Carbs | 4.3 g | 4.2 g | |
| Fat | 0.1 g | 0.4 g | |
| Fiber | 2.9 g | 1.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Sauerkraut | Beans | Winner |
|---|---|---|---|
| Choline, total | 10.4 MG | 14.7 MG | |
| Folate, total | 24 UG | 24 UG | Tie |
| Niacin | 0.1 MG | 0.2 MG | |
| Pantothenic acid | 0.1 MG | 0.2 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 1 UG | 18 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 14.7 MG | 2.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 13 UG | 38.9 UG |
Minerals
| Mineral | Sauerkraut | Beans | Winner |
|---|---|---|---|
| Calcium, Ca | 30 MG | 37 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 1.5 MG | 0.9 MG | |
| Magnesium, Mg | 13 MG | 13 MG | Tie |
| Manganese, Mn | 0.2 MG | 0.2 MG | |
| Phosphorus, P | 20 MG | 22 MG | |
| Potassium, K | 170 MG | 96 MG | |
| Selenium, Se | 0.6 UG | 0.4 UG | |
| Sodium, Na | 661 MG | 268 MG | |
| Zinc, Zn | 0.2 MG | 0.2 MG | Tie |