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Peppers vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 3.32g)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppers Sauerkraut
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peppers Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
120
Peppers
13
Sauerkraut
Mineral Summary Score
15
Peppers
21
Sauerkraut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +100%
Contains more Magnesium +92.3%
Contains more Copper +81.3%
Contains more Zinc +57.9%
Contains more Phosphorus +130%
Contains less Sodium -98.9%
Contains more Iron +22.5%
Contains more Calcium +66.7%
Contains more Potassium +100%
Contains more Magnesium +92.3%
Contains more Copper +81.3%
Contains more Zinc +57.9%
Contains more Phosphorus +130%
Contains less Sodium -98.9%
Contains more Iron +22.5%
Contains more Calcium +66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1549.7%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Contains more Vitamin B5 +52.5%
Equal in Vitamin K - 13
Contains more Vitamin C +1549.7%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Contains more Vitamin B5 +52.5%
Equal in Vitamin K - 13

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Peppers
5%
Sauerkraut
Carbohydrates
9%
Peppers
4%
Sauerkraut
Fats
1%
Peppers
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peppers Sauerkraut Opinion
Calories 40 19 Peppers
Protein 2 0.91 Peppers
Fats 0.2 0.14 Peppers
Vitamin C 242.5 14.7 Peppers
Carbs 9.46 4.28 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.47 Sauerkraut
Calcium 18 30 Sauerkraut
Potassium 340 170 Peppers
Magnesium 25 13 Peppers
Sugars 5.1 1.78 Peppers
Fiber 1.5 2.9 Sauerkraut
Copper 0.174 0.096 Peppers
Zinc 0.3 0.19 Peppers
Starch
Phosphorus 46 20 Peppers
Sodium 7 661 Peppers
Vitamin A 1179 18 Peppers
Vitamin E 0.69 0.14 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.021 Peppers
Vitamin B2 0.09 0.022 Peppers
Vitamin B3 0.95 0.143 Peppers
Vitamin B5 0.061 0.093 Sauerkraut
Vitamin B6 0.278 0.13 Peppers
Vitamin B12 0 0
Vitamin K 14.3 13 Peppers
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.021 0.034 Peppers
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.109 0.067 Peppers
Tryptophan 0.026 0.008 Peppers
Threonine 0.074 0.025 Peppers
Isoleucine 0.065 0.021 Peppers
Leucine 0.105 0.029 Peppers
Lysine 0.089 0.031 Peppers
Methionine 0.024 0.009 Peppers
Phenylalanine 0.062 0.023 Peppers
Valine 0.084 0.03 Peppers
Histidine 0.041 0.016 Peppers
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.