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Jalapeño vs Sauerkraut - In-Depth Nutrition Comparison

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How are Jalapeño and Sauerkraut different?

  • Jalapeño has more Vitamin C, Vitamin E , Vitamin B6, Vitamin B3, and Vitamin A, however Sauerkraut is richer in Iron, and Copper.
  • Jalapeño covers your daily need of Vitamin C 115% more than Sauerkraut.
  • Jalapeño has 54 times more Vitamin A than Sauerkraut. Jalapeño has 54µg of Vitamin A, while Sauerkraut has 1µg.
  • Sauerkraut contains less Sugar.

Peppers, jalapeno, raw and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Jalapeño 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
Contains more Potassium +45.9%
Contains more Magnesium +15.4%
Contains more Phosphorus +30%
Contains less Sodium -99.5%
Contains more Iron +488%
Contains more Calcium +150%
Contains more Copper +108.7%
Contains more Zinc +35.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 22% 11% 16% 4% 12% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +45.9%
Contains more Magnesium +15.4%
Contains more Phosphorus +30%
Contains less Sodium -99.5%
Contains more Iron +488%
Contains more Calcium +150%
Contains more Copper +108.7%
Contains more Zinc +35.7%

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
:
Contains more Vitamin C +706.8%
Contains more Vitamin A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +795.1%
Contains more Vitamin B5 +238.7%
Contains more Vitamin B6 +222.3%
Contains more Vitamin K +42.3%
Contains more Folate +12.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 396% 65% 72% 0% 10% 17% 24% 19% 97% 0% 47% 21%
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 +706.8%
Contains more Vitamin A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +795.1%
Contains more Vitamin B5 +238.7%
Contains more Vitamin B6 +222.3%
Contains more Vitamin K +42.3%
Contains more Folate +12.5%

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
64
Jalapeño
13
Sauerkraut
Mineral Summary Score
10
Jalapeño
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
5%
Jalapeño
5%
Sauerkraut
Carbohydrates
7%
Jalapeño
4%
Sauerkraut
Fats
2%
Jalapeño
1%
Sauerkraut

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.058g)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 658mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.2)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Jalapeño Sauerkraut Opinion
Calories 29 19 Jalapeño
Protein 0.91 0.91
Fats 0.37 0.14 Jalapeño
Vitamin C 118.6 14.7 Jalapeño
Net carbs 3.700000047683716 1.3799999952316284 Jalapeño
Carbs 6.5 4.28 Jalapeño
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 1.47 Sauerkraut
Calcium 12 30 Sauerkraut
Potassium 248 170 Jalapeño
Magnesium 15 13 Jalapeño
Sugar 4.12 1.78 Sauerkraut
Fiber 2.8 2.9 Sauerkraut
Copper 0.046 0.096 Sauerkraut
Zinc 0.14 0.19 Sauerkraut
Starch
Phosphorus 26 20 Jalapeño
Sodium 3 661 Jalapeño
Vitamin A 1078 18 Jalapeño
Vitamin E 3.58 0.14 Jalapeño
Vitamin D 0 0
Vitamin B1 0.04 0.021 Jalapeño
Vitamin B2 0.07 0.022 Jalapeño
Vitamin B3 1.28 0.143 Jalapeño
Vitamin B5 0.315 0.093 Jalapeño
Vitamin B6 0.419 0.13 Jalapeño
Vitamin B12 0 0
Vitamin K 18.5 13 Jalapeño
Folate 27 24 Jalapeño
Trans Fat 0 0
Saturated Fat 0.092 0.034 Sauerkraut
Monounsaturated Fat 0.029 0.013 Jalapeño
Polyunsaturated fat 0.112 0.067 Jalapeño
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 2.63 0.04 Jalapeño

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.