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  6. Sauerkraut vs. Pea

Sauerkraut vs. Pea — In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Pea

  • Pea is richer than Sauerkraut in Vitamin B5, Vitamin B1, Manganese, Phosphorus, Vitamin B3, Vitamin K, Fiber, Vitamin B2, and Folate.
  • Daily need coverage for Vitamin B5 from Pea is 3058% higher.
  • Sauerkraut contains 220 times more Sodium than Pea. Sauerkraut contains 661mg of Sodium, while Pea contains 3mg.

Food types used in this article are Sauerkraut, canned, solids and liquids and Peas, green, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Pea 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.
Sauerkraut
Sauerkraut
1
:
9
Pea
Pea
Contains more Calcium +11.1%
Contains more Magnesium +200%
Contains more Phosphorus +485%
Contains more Potassium +59.4%
Contains less Sodium -99.5%
Contains more Zinc +526.3%
Contains more Copper +80.2%
Contains more Manganese +247.7%
Contains more Selenium +216.7%
Equal in Calcium - 27
Equal in Iron - 1.54
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +11.1%
Contains more Magnesium +200%
Contains more Phosphorus +485%
Contains more Potassium +59.4%
Contains less Sodium -99.5%
Contains more Zinc +526.3%
Contains more Copper +80.2%
Contains more Manganese +247.7%
Contains more Selenium +216.7%
Equal in Calcium - 27
Equal in Iron - 1.54

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.
Sauerkraut
Sauerkraut
1
:
8
Pea
Pea
Contains more Vitamin A +4350%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +1313.3%
Contains more Vitamin B5 +164416.1%
Contains more Vitamin B6 +66.2%
Contains more Folate +162.5%
Contains more Vitamin K +99.2%
Equal in Vitamin E - 0.14
Equal in Vitamin C - 14.2
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%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin A +4350%
Contains more Vitamin B1 +1133.3%
Contains more Vitamin B2 +577.3%
Contains more Vitamin B3 +1313.3%
Contains more Vitamin B5 +164416.1%
Contains more Vitamin B6 +66.2%
Contains more Folate +162.5%
Contains more Vitamin K +99.2%
Equal in Vitamin E - 0.14
Equal in Vitamin C - 14.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Pea
Pea
Contains more Water +18.8%
Contains more Other +133.7%
Contains more Protein +489%
Contains more Fats +57.1%
Contains more Carbs +265.2%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Water +18.8%
Contains more Other +133.7%
Contains more Protein +489%
Contains more Fats +57.1%
Contains more Carbs +265.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Pea
Pea
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +52.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +52.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
3
Pea
Pea
Contains more Sucrose +∞%
Contains more Fructose +925%
Contains more Maltose +∞%
Equal in Glucose - 0.13
Sauerkraut
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
Pea
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +925%
Contains more Maltose +∞%
Equal in Glucose - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Pea Opinion
Net carbs 1.38g 10.13g Pea
Protein 0.91g 5.36g Pea
Fats 0.14g 0.22g Pea
Carbs 4.28g 15.63g Pea
Calories 19kcal 84kcal Pea
Fructose 0.04g 0.41g Pea
Sugar 1.78g 5.93g Sauerkraut
Fiber 2.9g 5.5g Pea
Calcium 30mg 27mg Sauerkraut
Iron 1.47mg 1.54mg Pea
Magnesium 13mg 39mg Pea
Phosphorus 20mg 117mg Pea
Potassium 170mg 271mg Pea
Sodium 661mg 3mg Pea
Zinc 0.19mg 1.19mg Pea
Copper 0.096mg 0.173mg Pea
Manganese 0.151mg 0.525mg Pea
Selenium 0.6µg 1.9µg Pea
Vitamin A 18IU 801IU Pea
Vitamin A RAE 1µg 40µg Pea
Vitamin E 0.14mg 0.14mg
Vitamin C 14.7mg 14.2mg Sauerkraut
Vitamin B1 0.021mg 0.259mg Pea
Vitamin B2 0.022mg 0.149mg Pea
Vitamin B3 0.143mg 2.021mg Pea
Vitamin B5 0.093mg 153mg Pea
Vitamin B6 0.13mg 0.216mg Pea
Folate 24µg 63µg Pea
Vitamin K 13µg 25.9µg Pea
Tryptophan 0.008mg 0.037mg Pea
Threonine 0.025mg 0.201mg Pea
Isoleucine 0.021mg 0.193mg Pea
Leucine 0.029mg 0.32mg Pea
Lysine 0.031mg 0.314mg Pea
Methionine 0.009mg 0.081mg Pea
Phenylalanine 0.023mg 0.198mg Pea
Valine 0.03mg 0.232mg Pea
Histidine 0.016mg 0.105mg Pea
Saturated Fat 0.034g 0.039g Sauerkraut
Monounsaturated Fat 0.013g 0.019g Pea
Polyunsaturated fat 0.067g 0.102g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Pea
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
13%
Sauerkraut
798%
Pea
Minerals Daily Need Coverage Score
24%
Sauerkraut
34%
Pea

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 658mg)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.7)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.