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  6. Sauerkraut vs. Bell pepper

Sauerkraut vs. Bell pepper — In-Depth Nutrition Comparison

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Important differences between sauerkraut and bell peppers

  • Sauerkraut has more iron; however, bell peppers have more vitamin C, vitamin B6, and vitamin A.
  • Bell peppers' daily need coverage for vitamin C is 73% more.
  • Sauerkraut has 220 times more sodium than bell peppers. Sauerkraut has 661mg of sodium, while bell peppers have 3mg.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Peppers, sweet, green, raw.

Infographic

Sauerkraut vs Bell pepper infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +200%
Contains more IronIron +332.4%
Contains more CopperCopper +45.5%
Contains more ZincZinc +46.2%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.5%
~equal in Potassium ~175mg
~equal in Phosphorus ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin KVitamin K +75.7%
Contains more FolateFolate +140%
Contains more CholineCholine +89.1%
Contains more Vitamin CVitamin C +446.9%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +164.3%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +235.7%
Contains more Vitamin B6Vitamin B6 +72.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.099mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more OtherOther +388.6%
Contains more FatsFats +21.4%
~equal in Protein ~0.86g
~equal in Carbs ~4.64g
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +62.5%
~equal in Polyunsaturated fat ~0.062g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +728.6%
Contains more FructoseFructose +2700%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Bell pepper
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Bell pepper DV% diff.
Vitamin C 14.7mg 80.4mg 73%
Sodium 661mg 3mg 29%
Iron 1.47mg 0.34mg 14%
Vitamin B6 0.13mg 0.224mg 7%
Vitamin K 13µg 7.4µg 5%
Fiber 2.9g 1.7g 5%
Folate 24µg 10µg 4%
Vitamin B1 0.021mg 0.057mg 3%
Copper 0.096mg 0.066mg 3%
Vitamin A 1µg 18µg 2%
Calcium 30mg 10mg 2%
Vitamin B3 0.143mg 0.48mg 2%
Vitamin E 0.14mg 0.37mg 2%
Choline 10.4mg 5.5mg 1%
Selenium 0.6µg 0µg 1%
Manganese 0.151mg 0.122mg 1%
Fructose 0.04g 1.12g 1%
Zinc 0.19mg 0.13mg 1%
Magnesium 13mg 10mg 1%
Calories 19kcal 20kcal 0%
Protein 0.91g 0.86g 0%
Fats 0.14g 0.17g 0%
Net carbs 1.38g 2.94g N/A
Carbs 4.28g 4.64g 0%
Potassium 170mg 175mg 0%
Sugar 1.78g 2.4g N/A
Phosphorus 20mg 20mg 0%
Vitamin B2 0.022mg 0.028mg 0%
Vitamin B5 0.093mg 0.099mg 0%
Saturated fat 0.034g 0.058g 0%
Monounsaturated fat 0.013g 0.008g 0%
Polyunsaturated fat 0.067g 0.062g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.036mg 0%
Isoleucine 0.021mg 0.024mg 0%
Leucine 0.029mg 0.036mg 0%
Lysine 0.031mg 0.039mg 0%
Methionine 0.009mg 0.007mg 0%
Phenylalanine 0.023mg 0.092mg 0%
Valine 0.03mg 0.036mg 0%
Histidine 0.016mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
12%
Sauerkraut
31%
Bell pepper
Minerals Daily Need Coverage Score
24%
Sauerkraut
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.024g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 658mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.7)
Which food is richer in vitamins?
Bell pepper
Bell pepper 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)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.