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  6. Bell pepper vs. Sauerkraut

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +200%
Contains more IronIron +332.4%
Contains more CopperCopper +45.5%
Contains more ZincZinc +46.2%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~170mg
~equal in Phosphorus ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 22% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +446.9%
Contains more Vitamin AVitamin A +1955.6%
Contains more Vitamin EVitamin E +164.3%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +235.7%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin KVitamin K +75.7%
Contains more FolateFolate +140%
Contains more CholineCholine +89.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.093mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +21.4%
Contains more OtherOther +388.6%
~equal in Protein ~0.91g
~equal in Carbs ~4.28g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated Fat: Sat. Fat 0.058 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
30% 11% 59%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated Fat -41.4%
Contains more Mono. FatMonounsaturated Fat +62.5%
~equal in Polyunsaturated fat ~0.067g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +728.6%
Contains more FructoseFructose +2700%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Calories 20kcal 19kcal Bell pepper
Protein 0.86g 0.91g Sauerkraut
Fats 0.17g 0.14g Bell pepper
Vitamin C 80.4mg 14.7mg Bell pepper
Net carbs 2.94g 1.38g Bell pepper
Carbs 4.64g 4.28g Bell pepper
Magnesium 10mg 13mg Sauerkraut
Calcium 10mg 30mg Sauerkraut
Potassium 175mg 170mg Bell pepper
Iron 0.34mg 1.47mg Sauerkraut
Sugar 2.4g 1.78g Sauerkraut
Fiber 1.7g 2.9g Sauerkraut
Copper 0.066mg 0.096mg Sauerkraut
Zinc 0.13mg 0.19mg Sauerkraut
Phosphorus 20mg 20mg
Sodium 3mg 661mg Bell pepper
Vitamin A 370IU 18IU Bell pepper
Vitamin A 18µg 1µg Bell pepper
Vitamin E 0.37mg 0.14mg Bell pepper
Manganese 0.122mg 0.151mg Sauerkraut
Selenium 0µg 0.6µg Sauerkraut
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
Vitamin K 7.4µg 13µg Sauerkraut
Folate 10µg 24µg Sauerkraut
Choline 5.5mg 10.4mg Sauerkraut
Saturated Fat 0.058g 0.034g Sauerkraut
Monounsaturated Fat 0.008g 0.013g Sauerkraut
Polyunsaturated fat 0.062g 0.067g 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
Fructose 1.12g 0.04g Bell pepper

Which food is preferable for your diet?

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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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
32%
Bell pepper
12%
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.