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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 peppers and sauerkraut

  • Bell peppers have more vitamin C, vitamin B6, and vitamin A; however, sauerkraut has more iron.
  • Bell peppers' daily need coverage for vitamin C is 73% more.
  • Bell peppers have 21 times more vitamin A than sauerkraut. Bell peppers have 370IU of vitamin A, while sauerkraut has 18IU.
  • Bell peppers are 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% 6% 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% 0.33% 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 +1700%
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

All nutrients comparison - raw data values

Nutrient Bell pepper Sauerkraut DV% diff.
Vitamin C 80.4mg 14.7mg 73%
Sodium 3mg 661mg 29%
Iron 0.34mg 1.47mg 14%
Vitamin B6 0.224mg 0.13mg 7%
Vitamin K 7.4µg 13µg 5%
Fiber 1.7g 2.9g 5%
Folate 10µg 24µg 4%
Vitamin B1 0.057mg 0.021mg 3%
Copper 0.066mg 0.096mg 3%
Vitamin A 18µg 1µg 2%
Calcium 10mg 30mg 2%
Vitamin B3 0.48mg 0.143mg 2%
Vitamin E 0.37mg 0.14mg 2%
Choline 5.5mg 10.4mg 1%
Selenium 0µg 0.6µg 1%
Manganese 0.122mg 0.151mg 1%
Fructose 1.12g 0.04g 1%
Zinc 0.13mg 0.19mg 1%
Magnesium 10mg 13mg 1%
Calories 20kcal 19kcal 0%
Protein 0.86g 0.91g 0%
Fats 0.17g 0.14g 0%
Net carbs 2.94g 1.38g N/A
Carbs 4.64g 4.28g 0%
Potassium 175mg 170mg 0%
Sugar 2.4g 1.78g N/A
Phosphorus 20mg 20mg 0%
Vitamin B2 0.028mg 0.022mg 0%
Vitamin B5 0.099mg 0.093mg 0%
Saturated fat 0.058g 0.034g 0%
Monounsaturated fat 0.008g 0.013g 0%
Polyunsaturated fat 0.062g 0.067g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.036mg 0.025mg 0%
Isoleucine 0.024mg 0.021mg 0%
Leucine 0.036mg 0.029mg 0%
Lysine 0.039mg 0.031mg 0%
Methionine 0.007mg 0.009mg 0%
Phenylalanine 0.092mg 0.023mg 0%
Valine 0.036mg 0.03mg 0%
Histidine 0.01mg 0.016mg 0%

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

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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.