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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 RAE, 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 RAE than Sauerkraut. While Peppers contain 59µg of Vitamin A RAE, 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.

Infographic

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

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

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

All nutrients comparison - raw data values

Nutrient Peppers Sauerkraut Opinion
Net carbs 7.96g 1.38g Peppers
Protein 2g 0.91g Peppers
Fats 0.2g 0.14g Peppers
Carbs 9.46g 4.28g Peppers
Calories 40kcal 19kcal Peppers
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 5.1g 1.78g Sauerkraut
Fiber 1.5g 2.9g Sauerkraut
Calcium 18mg 30mg Sauerkraut
Iron 1.2mg 1.47mg Sauerkraut
Magnesium 25mg 13mg Peppers
Phosphorus 46mg 20mg Peppers
Potassium 340mg 170mg Peppers
Sodium 7mg 661mg Peppers
Zinc 0.3mg 0.19mg Peppers
Copper 0.174mg 0.096mg Peppers
Vitamin A 1179IU 18IU Peppers
Vitamin E 0.69mg 0.14mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 242.5mg 14.7mg Peppers
Vitamin B1 0.09mg 0.021mg Peppers
Vitamin B2 0.09mg 0.022mg Peppers
Vitamin B3 0.95mg 0.143mg Peppers
Vitamin B5 0.061mg 0.093mg Sauerkraut
Vitamin B6 0.278mg 0.13mg Peppers
Folate 23µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 14.3µg 13µg Peppers
Tryptophan 0.026mg 0.008mg Peppers
Threonine 0.074mg 0.025mg Peppers
Isoleucine 0.065mg 0.021mg Peppers
Leucine 0.105mg 0.029mg Peppers
Lysine 0.089mg 0.031mg Peppers
Methionine 0.024mg 0.009mg Peppers
Phenylalanine 0.062mg 0.023mg Peppers
Valine 0.084mg 0.03mg Peppers
Histidine 0.041mg 0.016mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.034g Peppers
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.109g 0.067g Peppers

Which food is preferable for your diet?

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

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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
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

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.

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.