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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" 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 Calcium +200%
Contains more Iron +332.4%
Contains more Magnesium +30%
Contains more Zinc +46.2%
Contains more Copper +45.5%
Equal in Phosphorus - 20
Equal in Potassium - 170
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
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%
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" 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 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
Bell pepper
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%
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%
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

Comparison summary table

Pay attention to 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 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
Starch 0g g 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
Vitamin A 370IU 18IU Bell pepper
Vitamin E 0.37mg 0.14mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
5%
Bell pepper
5%
Sauerkraut
Carbohydrates
5%
Bell pepper
4%
Sauerkraut
Fats
1%
Bell pepper
1%
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

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