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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.

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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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
33%
Pea
5%
Sauerkraut
Carbohydrates
14%
Pea
4%
Sauerkraut
Fats
2%
Pea
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Sauerkraut
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Sauerkraut Opinion
Calories 81 19 Pea
Protein 5.42 0.91 Pea
Fats 0.4 0.14 Pea
Vitamin C 40 14.7 Pea
Carbs 14.45 4.28 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 1.47
Calcium 25 30 Sauerkraut
Potassium 244 170 Pea
Magnesium 33 13 Pea
Sugars 5.67 1.78 Sauerkraut
Fiber 5.7 2.9 Pea
Copper 0.176 0.096 Pea
Zinc 1.24 0.19 Pea
Starch
Phosphorus 108 20 Pea
Sodium 5 661 Pea
Vitamin A 765 18 Pea
Vitamin E 0.13 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.266 0.021 Pea
Vitamin B2 0.132 0.022 Pea
Vitamin B3 2.09 0.143 Pea
Vitamin B5 0.104 0.093 Pea
Vitamin B6 0.169 0.13 Pea
Vitamin B12 0 0
Vitamin K 24.8 13 Pea
Folate 65 24 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.034 Sauerkraut
Monounsaturated Fat 0.035 0.013 Pea
Polyunsaturated fat 0.187 0.067 Pea
Tryptophan 0.037 0.008 Pea
Threonine 0.203 0.025 Pea
Isoleucine 0.195 0.021 Pea
Leucine 0.323 0.029 Pea
Lysine 0.317 0.031 Pea
Methionine 0.082 0.009 Pea
Phenylalanine 0.2 0.023 Pea
Valine 0.235 0.03 Pea
Histidine 0.107 0.016 Pea
Fructose 0.39 0.04 Pea

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 of 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.