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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bell pepper
Bell pepper
2
:
5
Sauerkraut
Sauerkraut
Contains less Sodium -99.5%
Contains more Iron +332.4%
Contains more Calcium +200%
Contains more Magnesium +30%
Contains more Copper +45.5%
Contains more Zinc +46.2%
Equal in Potassium - 170
Equal in Phosphorus - 20
Bell pepper
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Sauerkraut
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains less Sodium -99.5%
Contains more Iron +332.4%
Contains more Calcium +200%
Contains more Magnesium +30%
Contains more Copper +45.5%
Contains more Zinc +46.2%
Equal in Potassium - 170
Equal in Phosphorus - 20

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
Bell pepper
Bell pepper
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin C +446.9%
Contains more Vitamin A +1955.6%
Contains more Vitamin E +164.3%
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 Vitamin K +75.7%
Contains more Folate +140%
Equal in Vitamin B5 - 0.093
Bell pepper
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Sauerkraut
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +446.9%
Contains more Vitamin A +1955.6%
Contains more Vitamin E +164.3%
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 Vitamin K +75.7%
Contains more Folate +140%
Equal in Vitamin B5 - 0.093

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
34
Bell pepper
13
Sauerkraut
Mineral Summary Score
9
Bell pepper
28
Sauerkraut

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
5%
Bell pepper
5%
Sauerkraut
Carbohydrates
5%
Bell pepper
4%
Sauerkraut
Fats
1%
Bell pepper
1%
Sauerkraut

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.
Bell pepper Sauerkraut
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (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)

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 Bell pepper Sauerkraut Opinion
Calories 20 19 Bell pepper
Protein 0.86 0.91 Sauerkraut
Fats 0.17 0.14 Bell pepper
Vitamin C 80.4 14.7 Bell pepper
Carbs 4.64 4.28 Bell pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 1.47 Sauerkraut
Calcium 10 30 Sauerkraut
Potassium 175 170 Bell pepper
Magnesium 10 13 Sauerkraut
Sugars 2.4 1.78 Sauerkraut
Fiber 1.7 2.9 Sauerkraut
Copper 0.066 0.096 Sauerkraut
Zinc 0.13 0.19 Sauerkraut
Starch 0 Bell pepper
Phosphorus 20 20
Sodium 3 661 Bell pepper
Vitamin A 370 18 Bell pepper
Vitamin E 0.37 0.14 Bell pepper
Vitamin D 0 0
Vitamin B1 0.057 0.021 Bell pepper
Vitamin B2 0.028 0.022 Bell pepper
Vitamin B3 0.48 0.143 Bell pepper
Vitamin B5 0.099 0.093 Bell pepper
Vitamin B6 0.224 0.13 Bell pepper
Vitamin B12 0 0
Vitamin K 7.4 13 Sauerkraut
Folate 10 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.058 0.034 Sauerkraut
Monounsaturated Fat 0.008 0.013 Sauerkraut
Polyunsaturated fat 0.062 0.067 Sauerkraut
Tryptophan 0.012 0.008 Bell pepper
Threonine 0.036 0.025 Bell pepper
Isoleucine 0.024 0.021 Bell pepper
Leucine 0.036 0.029 Bell pepper
Lysine 0.039 0.031 Bell pepper
Methionine 0.007 0.009 Sauerkraut
Phenylalanine 0.092 0.023 Bell pepper
Valine 0.036 0.03 Bell pepper
Histidine 0.01 0.016 Sauerkraut
Fructose 1.12 0.04 Bell pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.