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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 RAE, 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 RAE than Sauerkraut. Jalapeño has 54µg of Vitamin A RAE, 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 Magnesium +15.4%
Contains more Phosphorus +30%
Contains more Potassium +45.9%
Contains less Sodium -99.5%
Contains more Calcium +150%
Contains more Iron +488%
Contains more Zinc +35.7%
Contains more Copper +108.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +15.4%
Contains more Phosphorus +30%
Contains more Potassium +45.9%
Contains less Sodium -99.5%
Contains more Calcium +150%
Contains more Iron +488%
Contains more Zinc +35.7%
Contains more Copper +108.7%

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 A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin C +706.8%
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 Folate +12.5%
Contains more Vitamin K +42.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin C +706.8%
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 Folate +12.5%
Contains more Vitamin K +42.3%

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

All nutrients comparison - raw data values

Nutrient Jalapeño Sauerkraut Opinion
Net carbs 3.7g 1.38g Jalapeño
Protein 0.91g 0.91g
Fats 0.37g 0.14g Jalapeño
Carbs 6.5g 4.28g Jalapeño
Calories 29kcal 19kcal Jalapeño
Starch g g
Fructose 2.63g 0.04g Jalapeño
Sugar 4.12g 1.78g Sauerkraut
Fiber 2.8g 2.9g Sauerkraut
Calcium 12mg 30mg Sauerkraut
Iron 0.25mg 1.47mg Sauerkraut
Magnesium 15mg 13mg Jalapeño
Phosphorus 26mg 20mg Jalapeño
Potassium 248mg 170mg Jalapeño
Sodium 3mg 661mg Jalapeño
Zinc 0.14mg 0.19mg Sauerkraut
Copper 0.046mg 0.096mg Sauerkraut
Vitamin A 1078IU 18IU Jalapeño
Vitamin E 3.58mg 0.14mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 118.6mg 14.7mg Jalapeño
Vitamin B1 0.04mg 0.021mg Jalapeño
Vitamin B2 0.07mg 0.022mg Jalapeño
Vitamin B3 1.28mg 0.143mg Jalapeño
Vitamin B5 0.315mg 0.093mg Jalapeño
Vitamin B6 0.419mg 0.13mg Jalapeño
Folate 27µg 24µg Jalapeño
Vitamin B12 0µg 0µg
Vitamin K 18.5µg 13µg Jalapeño
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.034g Sauerkraut
Monounsaturated Fat 0.029g 0.013g Jalapeño
Polyunsaturated fat 0.112g 0.067g Jalapeño

Which food is preferable for your diet?

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

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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

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.

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.