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  6. Chili pepper vs. Sauerkraut

Chili pepper vs. Sauerkraut — In-Depth Nutrition Comparison

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How are chili pepper and sauerkraut different?

  • Chili pepper has more vitamin C, vitamin B6, vitamin A, and vitamin B3; however, sauerkraut is richer in fiber and iron.
  • Chili pepper covers your daily need for vitamin C, 143% more than sauerkraut.
  • Chili pepper has 53 times more vitamin A than sauerkraut. Chili pepper has 952IU of vitamin A, while sauerkraut has 18IU.
  • Chili pepper contains less sodium.
  • Chili pepper has a higher glycemic index. The glycemic index of chili pepper is 45, while the glycemic index of sauerkraut is 32.

Peppers, hot chili, red, raw and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Chili 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
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 +76.9%
Contains more PotassiumPotassium +89.4%
Contains more CopperCopper +34.4%
Contains more ZincZinc +36.8%
Contains more PhosphorusPhosphorus +115%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +23.8%
Contains more CalciumCalcium +114.3%
Contains more IronIron +42.7%
Contains more SeleniumSelenium +20%

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
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 +877.6%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +392.9%
Contains more Vitamin B1Vitamin B1 +242.9%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +769.9%
Contains more Vitamin B5Vitamin B5 +116.1%
Contains more Vitamin B6Vitamin B6 +289.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg
~equal in Folate ~24µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Chili pepper Sauerkraut DV% diff.
Vitamin C 143.7mg 14.7mg 143%
Vitamin B6 0.506mg 0.13mg 29%
Sodium 9mg 661mg 28%
Vitamin B3 1.244mg 0.143mg 7%
Fiber 1.5g 2.9g 6%
Iron 1.03mg 1.47mg 6%
Vitamin B2 0.086mg 0.022mg 5%
Vitamin A 48µg 1µg 5%
Vitamin E 0.69mg 0.14mg 4%
Copper 0.129mg 0.096mg 4%
Vitamin B1 0.072mg 0.021mg 4%
Potassium 322mg 170mg 4%
Phosphorus 43mg 20mg 3%
Calcium 14mg 30mg 2%
Vitamin B5 0.201mg 0.093mg 2%
Magnesium 23mg 13mg 2%
Carbs 8.81g 4.28g 2%
Manganese 0.187mg 0.151mg 2%
Protein 1.87g 0.91g 2%
Vitamin K 14µg 13µg 1%
Polyunsaturated fat 0.239g 0.067g 1%
Calories 40kcal 19kcal 1%
Zinc 0.26mg 0.19mg 1%
Fats 0.44g 0.14g 0%
Net carbs 7.31g 1.38g N/A
Sugar 5.3g 1.78g N/A
Selenium 0.5µg 0.6µg 0%
Folate 23µg 24µg 0%
Choline 10.9mg 10.4mg 0%
Saturated fat 0.042g 0.034g 0%
Monounsaturated fat 0.024g 0.013g 0%
Tryptophan 0.026mg 0.008mg 0%
Threonine 0.074mg 0.025mg 0%
Isoleucine 0.065mg 0.021mg 0%
Leucine 0.105mg 0.029mg 0%
Lysine 0.089mg 0.031mg 0%
Methionine 0.024mg 0.009mg 0%
Phenylalanine 0.062mg 0.023mg 0%
Valine 0.084mg 0.03mg 0%
Histidine 0.041mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 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 +105.5%
Contains more FatsFats +214.3%
Contains more CarbsCarbs +105.8%
Contains more OtherOther +150%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 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 +84.6%
Contains more Poly. FatPolyunsaturated fat +256.7%
Contains less Sat. FatSaturated fat -19%

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.