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Sauerkraut vs. Bell pepper — In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Bell pepper

  • Sauerkraut has more Iron, however, Bell pepper has more Vitamin C, and Vitamin B6.
  • Bell pepper's daily need coverage for Vitamin C is 73% more.
  • Sauerkraut has 220 times more Sodium than Bell pepper. Sauerkraut has 661mg of Sodium, while Bell pepper has 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.
Contains more Calcium +200%
Contains more Iron +332.4%
Contains more Magnesium +30%
Contains more Zinc +46.2%
Contains more Copper +45.5%
Contains more Manganese +23.8%
Contains more Selenium +∞%
Contains less Sodium -99.5%
Equal in Phosphorus - 20
Equal in Potassium - 175
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +200%
Contains more Iron +332.4%
Contains more Magnesium +30%
Contains more Zinc +46.2%
Contains more Copper +45.5%
Contains more Manganese +23.8%
Contains more Selenium +∞%
Contains less Sodium -99.5%
Equal in Phosphorus - 20
Equal in Potassium - 175

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 Folate +140%
Contains more Vitamin K +75.7%
Contains more Vitamin A +1955.6%
Contains more Vitamin E +164.3%
Contains more Vitamin C +446.9%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +235.7%
Contains more Vitamin B6 +72.3%
Equal in Vitamin B5 - 0.099
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Folate +140%
Contains more Vitamin K +75.7%
Contains more Vitamin A +1955.6%
Contains more Vitamin E +164.3%
Contains more Vitamin C +446.9%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +235.7%
Contains more Vitamin B6 +72.3%
Equal in Vitamin B5 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +388.6%
Contains more Fats +21.4%
Equal in Protein - 0.86
Equal in Carbs - 4.64
Equal in Water - 93.89
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 Other +388.6%
Contains more Fats +21.4%
Equal in Protein - 0.86
Equal in Carbs - 4.64
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 0.062
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 0.062

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +728.6%
Contains more Fructose +2700%
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 Sucrose +∞%
Contains more Glucose +728.6%
Contains more Fructose +2700%

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 Opinion
Net carbs 1.38g 2.94g Bell pepper
Protein 0.91g 0.86g Sauerkraut
Fats 0.14g 0.17g Bell pepper
Carbs 4.28g 4.64g Bell pepper
Calories 19kcal 20kcal Bell pepper
Fructose 0.04g 1.12g Bell pepper
Sugar 1.78g 2.4g Sauerkraut
Fiber 2.9g 1.7g Sauerkraut
Calcium 30mg 10mg Sauerkraut
Iron 1.47mg 0.34mg Sauerkraut
Magnesium 13mg 10mg Sauerkraut
Phosphorus 20mg 20mg
Potassium 170mg 175mg Bell pepper
Sodium 661mg 3mg Bell pepper
Zinc 0.19mg 0.13mg Sauerkraut
Copper 0.096mg 0.066mg Sauerkraut
Manganese 0.151mg 0.122mg Sauerkraut
Selenium 0.6µg 0µg Sauerkraut
Vitamin A 18IU 370IU Bell pepper
Vitamin A RAE 1µg 18µg Bell pepper
Vitamin E 0.14mg 0.37mg Bell pepper
Vitamin C 14.7mg 80.4mg Bell pepper
Vitamin B1 0.021mg 0.057mg Bell pepper
Vitamin B2 0.022mg 0.028mg Bell pepper
Vitamin B3 0.143mg 0.48mg Bell pepper
Vitamin B5 0.093mg 0.099mg Bell pepper
Vitamin B6 0.13mg 0.224mg Bell pepper
Folate 24µg 10µg Sauerkraut
Vitamin K 13µg 7.4µg Sauerkraut
Tryptophan 0.008mg 0.012mg Bell pepper
Threonine 0.025mg 0.036mg Bell pepper
Isoleucine 0.021mg 0.024mg Bell pepper
Leucine 0.029mg 0.036mg Bell pepper
Lysine 0.031mg 0.039mg Bell pepper
Methionine 0.009mg 0.007mg Sauerkraut
Phenylalanine 0.023mg 0.092mg Bell pepper
Valine 0.03mg 0.036mg Bell pepper
Histidine 0.016mg 0.01mg Sauerkraut
Saturated Fat 0.034g 0.058g Sauerkraut
Monounsaturated Fat 0.013g 0.008g Sauerkraut
Polyunsaturated fat 0.067g 0.062g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
34%
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.