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Pea vs Sauerkraut - In-Depth Nutrition Comparison

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Summary of differences between Pea and Sauerkraut

  • Sauerkraut has less Vitamin C, Vitamin B1, Phosphorus, Vitamin B3, Manganese, Fiber, Folate, Vitamin K, and Zinc than Pea.
  • Sauerkraut covers your daily need of Sodium 29% more than Pea.
  • Pea has 15 times more Vitamin B3 than Sauerkraut. While Pea has 2.09mg of Vitamin B3, Sauerkraut has only 0.143mg.
  • Pea has less Sodium.

These are the specific foods used in this comparison Peas, green, raw and Sauerkraut, canned, solids and liquids.

Infographic

Pea 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
Pea
6
:
Contains more Potassium +43.5%
Contains more Magnesium +153.8%
Contains more Copper +83.3%
Contains more Zinc +552.6%
Contains more Phosphorus +440%
Contains less Sodium -99.2%
Contains more Calcium +20%
Equal in Iron - 1.47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +43.5%
Contains more Magnesium +153.8%
Contains more Copper +83.3%
Contains more Zinc +552.6%
Contains more Phosphorus +440%
Contains less Sodium -99.2%
Contains more Calcium +20%
Equal in Iron - 1.47

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
Pea
9
:
Contains more Vitamin C +172.1%
Contains more Vitamin A +4150%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +1361.5%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +30%
Contains more Vitamin K +90.8%
Contains more Folate +170.8%
Equal in Vitamin E - 0.14
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
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 +172.1%
Contains more Vitamin A +4150%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +1361.5%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +30%
Contains more Vitamin K +90.8%
Contains more Folate +170.8%
Equal in Vitamin E - 0.14

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.
Pea Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Sauerkraut Opinion
Calories 81kcal 19kcal Pea
Protein 5.42g 0.91g Pea
Fats 0.4g 0.14g Pea
Vitamin C 40mg 14.7mg Pea
Net carbs 8.75g 1.38g Pea
Carbs 14.45g 4.28g Pea
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 1.47mg
Calcium 25mg 30mg Sauerkraut
Potassium 244mg 170mg Pea
Magnesium 33mg 13mg Pea
Sugar 5.67g 1.78g Sauerkraut
Fiber 5.7g 2.9g Pea
Copper 0.176mg 0.096mg Pea
Zinc 1.24mg 0.19mg Pea
Starch g g
Phosphorus 108mg 20mg Pea
Sodium 5mg 661mg Pea
Vitamin A 765IU 18IU Pea
Vitamin E 0.13mg 0.14mg Sauerkraut
Vitamin D 0µg 0µg
Vitamin B1 0.266mg 0.021mg Pea
Vitamin B2 0.132mg 0.022mg Pea
Vitamin B3 2.09mg 0.143mg Pea
Vitamin B5 0.104mg 0.093mg Pea
Vitamin B6 0.169mg 0.13mg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 13µg Pea
Folate 65µg 24µg Pea
Trans Fat 0g 0g
Saturated Fat 0.071g 0.034g Sauerkraut
Monounsaturated Fat 0.035g 0.013g Pea
Polyunsaturated fat 0.187g 0.067g Pea
Tryptophan 0.037mg 0.008mg Pea
Threonine 0.203mg 0.025mg Pea
Isoleucine 0.195mg 0.021mg Pea
Leucine 0.323mg 0.029mg Pea
Lysine 0.317mg 0.031mg Pea
Methionine 0.082mg 0.009mg Pea
Phenylalanine 0.2mg 0.023mg Pea
Valine 0.235mg 0.03mg Pea
Histidine 0.107mg 0.016mg Pea
Fructose 0.39g 0.04g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
39
Pea
13
Sauerkraut
Mineral Summary Score
31
Pea
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
33%
Pea
5%
Sauerkraut
Carbohydrates
14%
Pea
4%
Sauerkraut
Fats
2%
Pea
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 656mg)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.7)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.