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Bell pepper vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between Bell pepper and Sauerkraut

  • Bell pepper has more Vitamin C, and Vitamin B6, however, Sauerkraut has more Iron.
  • Bell pepper's daily need coverage for Vitamin C is 73% more.
  • Bell pepper has 2 times more Vitamin B6 than Sauerkraut. Bell pepper has 0.224mg of Vitamin B6, while Sauerkraut has 0.13mg.
  • Bell pepper is lower in Sodium.

The food varieties used in the comparison are Peppers, sweet, green, raw and Sauerkraut, canned, solids and liquids.

Infographic

Bell pepper 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.
Contains less Sodium -99.5%
Contains more Calcium +200%
Contains more Iron +332.4%
Contains more Magnesium +30%
Contains more Zinc +46.2%
Contains more Copper +45.5%
Contains more Manganese +23.8%
Contains more Selenium +∞%
Equal in Phosphorus - 20
Equal in Potassium - 170
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -99.5%
Contains more Calcium +200%
Contains more Iron +332.4%
Contains more Magnesium +30%
Contains more Zinc +46.2%
Contains more Copper +45.5%
Contains more Manganese +23.8%
Contains more Selenium +∞%
Equal in Phosphorus - 20
Equal in Potassium - 170

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 A +1955.6%
Contains more Vitamin E +164.3%
Contains more Vitamin C +446.9%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +235.7%
Contains more Vitamin B6 +72.3%
Contains more Folate +140%
Contains more Vitamin K +75.7%
Equal in Vitamin B5 - 0.093
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
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 +1955.6%
Contains more Vitamin E +164.3%
Contains more Vitamin C +446.9%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +235.7%
Contains more Vitamin B6 +72.3%
Contains more Folate +140%
Contains more Vitamin K +75.7%
Equal in Vitamin B5 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +21.4%
Contains more Other +388.6%
Equal in Protein - 0.91
Equal in Carbs - 4.28
Equal in Water - 92.52
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 Fats +21.4%
Contains more Other +388.6%
Equal in Protein - 0.91
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 0.067
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 0.067

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +728.6%
Contains more Fructose +2700%
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +728.6%
Contains more Fructose +2700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bell pepper Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Sauerkraut Opinion
Net carbs 2.94g 1.38g Bell pepper
Protein 0.86g 0.91g Sauerkraut
Fats 0.17g 0.14g Bell pepper
Carbs 4.64g 4.28g Bell pepper
Calories 20kcal 19kcal Bell pepper
Fructose 1.12g 0.04g Bell pepper
Sugar 2.4g 1.78g Sauerkraut
Fiber 1.7g 2.9g Sauerkraut
Calcium 10mg 30mg Sauerkraut
Iron 0.34mg 1.47mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Phosphorus 20mg 20mg
Potassium 175mg 170mg Bell pepper
Sodium 3mg 661mg Bell pepper
Zinc 0.13mg 0.19mg Sauerkraut
Copper 0.066mg 0.096mg Sauerkraut
Manganese 0.122mg 0.151mg Sauerkraut
Selenium 0µg 0.6µg Sauerkraut
Vitamin A 370IU 18IU Bell pepper
Vitamin A RAE 18µg 1µg Bell pepper
Vitamin E 0.37mg 0.14mg Bell pepper
Vitamin C 80.4mg 14.7mg Bell pepper
Vitamin B1 0.057mg 0.021mg Bell pepper
Vitamin B2 0.028mg 0.022mg Bell pepper
Vitamin B3 0.48mg 0.143mg Bell pepper
Vitamin B5 0.099mg 0.093mg Bell pepper
Vitamin B6 0.224mg 0.13mg Bell pepper
Folate 10µg 24µg Sauerkraut
Vitamin K 7.4µg 13µg Sauerkraut
Tryptophan 0.012mg 0.008mg Bell pepper
Threonine 0.036mg 0.025mg Bell pepper
Isoleucine 0.024mg 0.021mg Bell pepper
Leucine 0.036mg 0.029mg Bell pepper
Lysine 0.039mg 0.031mg Bell pepper
Methionine 0.007mg 0.009mg Sauerkraut
Phenylalanine 0.092mg 0.023mg Bell pepper
Valine 0.036mg 0.03mg Bell pepper
Histidine 0.01mg 0.016mg Sauerkraut
Saturated Fat 0.058g 0.034g Sauerkraut
Monounsaturated Fat 0.008g 0.013g Sauerkraut
Polyunsaturated fat 0.062g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
34%
Bell pepper
13%
Sauerkraut
Minerals Daily Need Coverage Score
9%
Bell pepper
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 658mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.