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  6. Pea soup vs. Sauerkraut

Pea soup vs. Sauerkraut — In-Depth Nutrition Comparison

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How are pea soup and sauerkraut different?

  • Pea soup has more copper and selenium; however, sauerkraut is richer in vitamin C, vitamin K, iron, vitamin B6, and folate.
  • Sauerkraut covers your daily need for vitamin C, 16% more than pea soup.
  • Pea soup has 6 times more selenium than sauerkraut. Pea soup has 3.6µg of selenium, while sauerkraut has 0.6µg.
  • Pea soup contains less sodium.
  • Pea soup has a higher glycemic index. The glycemic index of pea soup is 66, while the glycemic index of sauerkraut is 32.

Soup, pea, green, canned, prepared with equal volume water and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Pea soup 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" 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 more MagnesiumMagnesium +15.4%
Contains more CopperCopper +52.1%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +62.3%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +101.4%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +223.1%
Contains more CholineCholine +26.9%
Contains more Vitamin CVitamin C +2350%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 ProteinProtein +251.6%
Contains more FatsFats +678.6%
Contains more CarbsCarbs +130.8%
Contains more OtherOther +68%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 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 more Mono. FatMonounsaturated fat +2761.5%
Contains more Poly. FatPolyunsaturated fat +111.9%
Contains less Sat. FatSaturated fat -93.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Sauerkraut DV% diff.
Vitamin C 0.6mg 14.7mg 16%
Sodium 336mg 661mg 14%
Vitamin K 0.2µg 13µg 11%
Iron 0.73mg 1.47mg 9%
Vitamin B6 0.02mg 0.13mg 8%
Folate 1µg 24µg 6%
Copper 0.146mg 0.096mg 6%
Selenium 3.6µg 0.6µg 5%
Protein 3.2g 0.91g 5%
Zinc 0.64mg 0.19mg 4%
Phosphorus 47mg 20mg 4%
Manganese 0.245mg 0.151mg 4%
Fiber 1.9g 2.9g 4%
Potassium 71mg 170mg 3%
Vitamin B3 0.462mg 0.143mg 2%
Saturated fat 0.524g 0.034g 2%
Calories 61kcal 19kcal 2%
Vitamin B1 0.04mg 0.021mg 2%
Calcium 12mg 30mg 2%
Carbs 9.88g 4.28g 2%
Monounsaturated fat 0.372g 0.013g 1%
Fats 1.09g 0.14g 1%
Polyunsaturated fat 0.142g 0.067g 1%
Vitamin B5 0.049mg 0.093mg 1%
Choline 13.2mg 10.4mg 1%
Net carbs 7.98g 1.38g N/A
Magnesium 15mg 13mg 0%
Sugar 3.19g 1.78g N/A
Vitamin E 0.09mg 0.14mg 0%
Vitamin A 3µg 1µg 0%
Vitamin B2 0.025mg 0.022mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Pea soup
12%
Sauerkraut
Minerals Daily Need Coverage Score
23%
Pea soup
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.49g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Pea soup
Pea soup contains less Sodium (difference - 325mg)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.