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  6. Sauerkraut vs. Peas

Sauerkraut vs. Peas — In-Depth Nutrition Comparison

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The main differences between sauerkraut and peas

  • Peas are richer than sauerkraut in vitamin B5, vitamin B1, manganese, vitamin A, phosphorus, vitamin B3, vitamin K, fiber, and vitamin B2.
  • Daily need coverage for vitamin B5 for peas is 3058% higher.
  • Sauerkraut contains 220 times more sodium than peas. Sauerkraut contains 661mg of sodium, while peas contain 3mg.
  • Sauerkraut has a lower glycemic index than peas.

Food types used in this article are Sauerkraut, canned, solids, and liquids and Peas, green, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Peas 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.
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%
Peas
Peas
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +59.4%
Contains more CopperCopper +80.2%
Contains more ZincZinc +526.3%
Contains more PhosphorusPhosphorus +485%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +247.7%
Contains more SeleniumSelenium +216.7%
~equal in Calcium ~27mg
~equal in Iron ~1.54mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Peas
Peas
8
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +577.3%
Contains more Vitamin B3Vitamin B3 +1313.3%
Contains more Vitamin B5Vitamin B5 +164416.1%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +99.2%
Contains more FolateFolate +162.5%
~equal in Vitamin C ~14.2mg
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Peas DV% diff.
Vitamin B5 0.093mg 153mg 3058%
Sodium 661mg 3mg 29%
Vitamin B1 0.021mg 0.259mg 20%
Manganese 0.151mg 0.525mg 16%
Phosphorus 20mg 117mg 14%
Vitamin B3 0.143mg 2.021mg 12%
Vitamin K 13µg 25.9µg 11%
Fiber 2.9g 5.5g 10%
Vitamin B2 0.022mg 0.149mg 10%
Folate 24µg 63µg 10%
Protein 0.91g 5.36g 9%
Copper 0.096mg 0.173mg 9%
Zinc 0.19mg 1.19mg 9%
Vitamin B6 0.13mg 0.216mg 7%
Magnesium 13mg 39mg 6%
Carbs 4.28g 15.63g 4%
Vitamin A 1µg 40µg 4%
Choline 10.4mg 29.7mg 4%
Calories 19kcal 84kcal 3%
Potassium 170mg 271mg 3%
Selenium 0.6µg 1.9µg 2%
Vitamin C 14.7mg 14.2mg 1%
Iron 1.47mg 1.54mg 1%
Fats 0.14g 0.22g 0%
Net carbs 1.38g 10.13g N/A
Calcium 30mg 27mg 0%
Sugar 1.78g 5.93g N/A
Vitamin E 0.14mg 0.14mg 0%
Saturated fat 0.034g 0.039g 0%
Monounsaturated fat 0.013g 0.019g 0%
Polyunsaturated fat 0.067g 0.102g 0%
Tryptophan 0.008mg 0.037mg 0%
Threonine 0.025mg 0.201mg 0%
Isoleucine 0.021mg 0.193mg 0%
Leucine 0.029mg 0.32mg 0%
Lysine 0.031mg 0.314mg 0%
Methionine 0.009mg 0.081mg 0%
Phenylalanine 0.023mg 0.198mg 0%
Valine 0.03mg 0.232mg 0%
Histidine 0.016mg 0.105mg 0%
Fructose 0.04g 0.41g 0%

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
Peas
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more WaterWater +18.8%
Contains more OtherOther +133.7%
Contains more ProteinProtein +489%
Contains more FatsFats +57.1%
Contains more CarbsCarbs +265.2%

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
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -12.8%
Contains more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +52.2%

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
Peas
Peas
3
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +925%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.13g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.