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Sauerkraut vs Pea - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Pea

  • Sauerkraut has less Vitamin C, Vitamin B1, Phosphorus, Vitamin B3, Manganese, Fiber, Folate, Vitamin K, and Zinc than Pea.
  • Sauerkraut covers your daily need of Sodium 29% more than Pea.
  • Pea has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Peas, green, raw.

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Sauerkraut vs Pea 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
:
6
Pea
Contains more Calcium +20%
Contains more Potassium +43.5%
Contains more Magnesium +153.8%
Contains more Copper +83.3%
Contains more Zinc +552.6%
Contains more Phosphorus +440%
Contains less Sodium -99.2%
Equal in Iron - 1.47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Contains more Calcium +20%
Contains more Potassium +43.5%
Contains more Magnesium +153.8%
Contains more Copper +83.3%
Contains more Zinc +552.6%
Contains more Phosphorus +440%
Contains less Sodium -99.2%
Equal in Iron - 1.47

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
:
9
Pea
Contains more Vitamin C +172.1%
Contains more Vitamin A +4150%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +1361.5%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +30%
Contains more Vitamin K +90.8%
Contains more Folate +170.8%
Equal in Vitamin E - 0.13
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Contains more Vitamin C +172.1%
Contains more Vitamin A +4150%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +1361.5%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B6 +30%
Contains more Vitamin K +90.8%
Contains more Folate +170.8%
Equal in Vitamin E - 0.13

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
13
Sauerkraut
39
Pea
Mineral Summary Score
28
Sauerkraut
31
Pea

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
5%
Sauerkraut
33%
Pea
Carbohydrates
4%
Sauerkraut
14%
Pea
Fats
1%
Sauerkraut
2%
Pea

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.
Sauerkraut Pea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Pea
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 - 3.89g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 656mg)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.7)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sauerkraut Pea Opinion
Calories 19 81 Pea
Protein 0.91 5.42 Pea
Fats 0.14 0.4 Pea
Vitamin C 14.7 40 Pea
Net carbs 1.3799999952316284 8.75 Pea
Carbs 4.28 14.45 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 1.47
Calcium 30 25 Sauerkraut
Potassium 170 244 Pea
Magnesium 13 33 Pea
Sugar 1.78 5.67 Sauerkraut
Fiber 2.9 5.7 Pea
Copper 0.096 0.176 Pea
Zinc 0.19 1.24 Pea
Starch
Phosphorus 20 108 Pea
Sodium 661 5 Pea
Vitamin A 18 765 Pea
Vitamin E 0.14 0.13 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.266 Pea
Vitamin B2 0.022 0.132 Pea
Vitamin B3 0.143 2.09 Pea
Vitamin B5 0.093 0.104 Pea
Vitamin B6 0.13 0.169 Pea
Vitamin B12 0 0
Vitamin K 13 24.8 Pea
Folate 24 65 Pea
Trans Fat 0 0
Saturated Fat 0.034 0.071 Sauerkraut
Monounsaturated Fat 0.013 0.035 Pea
Polyunsaturated fat 0.067 0.187 Pea
Tryptophan 0.008 0.037 Pea
Threonine 0.025 0.203 Pea
Isoleucine 0.021 0.195 Pea
Leucine 0.029 0.323 Pea
Lysine 0.031 0.317 Pea
Methionine 0.009 0.082 Pea
Phenylalanine 0.023 0.2 Pea
Valine 0.03 0.235 Pea
Histidine 0.016 0.107 Pea
Fructose 0.04 0.39 Pea

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.