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Peppers vs Sauerkraut - In-Depth Nutrition Comparison

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How are Peppers and Sauerkraut different?

  • Peppers are higher in Vitamin C, Vitamin B6, Copper, Vitamin A, Vitamin B1, Vitamin B2, and Vitamin B3, however Sauerkraut is richer in Fiber.
  • Daily need coverage for Vitamin C from Peppers is 253% higher.
  • Peppers contain 59 times more Vitamin A than Sauerkraut. While Peppers contain 59µg of Vitamin A, Sauerkraut contains only 1µg.
  • Peppers have less Sodium.

Peppers, hot chili, green, raw and Sauerkraut, canned, solids and liquids are the varieties used in this article.

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Peppers 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 +100%
Contains more Magnesium +92.3%
Contains more Copper +81.3%
Contains more Zinc +57.9%
Contains more Phosphorus +130%
Contains less Sodium -98.9%
Contains more Iron +22.5%
Contains more Calcium +66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +100%
Contains more Magnesium +92.3%
Contains more Copper +81.3%
Contains more Zinc +57.9%
Contains more Phosphorus +130%
Contains less Sodium -98.9%
Contains more Iron +22.5%
Contains more Calcium +66.7%

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 +1549.7%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Contains more Vitamin B5 +52.5%
Equal in Vitamin K - 13
Equal in Folate - 24
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
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 +1549.7%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Contains more Vitamin B5 +52.5%
Equal in Vitamin K - 13
Equal in Folate - 24

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
90
Peppers
13
Sauerkraut
Mineral Summary Score
23
Peppers
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
12%
Peppers
5%
Sauerkraut
Carbohydrates
9%
Peppers
4%
Sauerkraut
Fats
1%
Peppers
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.
Peppers Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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 is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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 Peppers Sauerkraut Opinion
Calories 40 19 Peppers
Protein 2 0.91 Peppers
Fats 0.2 0.14 Peppers
Vitamin C 242.5 14.7 Peppers
Net carbs 7.960000038146973 1.3799999952316284 Peppers
Carbs 9.46 4.28 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.47 Sauerkraut
Calcium 18 30 Sauerkraut
Potassium 340 170 Peppers
Magnesium 25 13 Peppers
Sugar 5.1 1.78 Sauerkraut
Fiber 1.5 2.9 Sauerkraut
Copper 0.174 0.096 Peppers
Zinc 0.3 0.19 Peppers
Starch
Phosphorus 46 20 Peppers
Sodium 7 661 Peppers
Vitamin A 1179 18 Peppers
Vitamin E 0.69 0.14 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.021 Peppers
Vitamin B2 0.09 0.022 Peppers
Vitamin B3 0.95 0.143 Peppers
Vitamin B5 0.061 0.093 Sauerkraut
Vitamin B6 0.278 0.13 Peppers
Vitamin B12 0 0
Vitamin K 14.3 13 Peppers
Folate 23 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.021 0.034 Peppers
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.109 0.067 Peppers
Tryptophan 0.026 0.008 Peppers
Threonine 0.074 0.025 Peppers
Isoleucine 0.065 0.021 Peppers
Leucine 0.105 0.029 Peppers
Lysine 0.089 0.031 Peppers
Methionine 0.024 0.009 Peppers
Phenylalanine 0.062 0.023 Peppers
Valine 0.084 0.03 Peppers
Histidine 0.041 0.016 Peppers
Fructose 0.04 Sauerkraut

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.