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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" charts 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 Manganese +57%
Contains more Calcium +66.7%
Contains more Iron +22.5%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
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 Manganese +57%
Contains more Calcium +66.7%
Contains more Iron +22.5%
Contains more Selenium +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.
:
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +119.8%
Contains more Fats +42.9%
Contains more Carbs +121%
Contains more Other +258.3%
Equal in Water - 92.52
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 Protein +119.8%
Contains more Fats +42.9%
Contains more Carbs +121%
Contains more Other +258.3%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +62.7%
Contains more Monounsaturated Fat +18.2%
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +62.7%
Contains more Monounsaturated Fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.237mg 0.151mg Peppers
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 1179IU 18IU Peppers
Vitamin A RAE 59µg 1µg Peppers
Vitamin E 0.69mg 0.14mg Peppers
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
90%
Peppers
13%
Sauerkraut
Minerals Daily Need Coverage Score
22%
Peppers
24%
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

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. 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.