Sauerkraut vs. Pea soup — In-Depth Nutrition Comparison
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How are sauerkraut and pea soup different?
- Sauerkraut has more vitamin C, vitamin K, iron, vitamin B6, and folate; however, pea soup is richer in copper and selenium.
- Sauerkraut covers your daily need for vitamin C, 16% more than pea soup.
- Sauerkraut has 65 times more vitamin K than pea soup. Sauerkraut has 13µg of vitamin K, while pea soup has 0.2µg.
- Pea soup contains less sodium.
- Pea soup has a higher glycemic index. The glycemic index of pea soup is 66, while the glycemic index of sauerkraut is 32.
Sauerkraut, canned, solids, and liquids and Soup, pea, green, canned, prepared with equal volume water types were used in this article.
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 CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +101.4% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more CopperCopper | +52.1% |
| Contains more ZincZinc | +236.8% |
| Contains more PhosphorusPhosphorus | +135% |
| Contains less SodiumSodium | -49.2% |
| Contains more ManganeseManganese | +62.3% |
| Contains more SeleniumSelenium | +500% |
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 CVitamin C | +2350% |
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more Vitamin B5Vitamin B5 | +89.8% |
| Contains more Vitamin B6Vitamin B6 | +550% |
| Contains more Vitamin KVitamin K | +6400% |
| Contains more FolateFolate | +2300% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more Vitamin B2Vitamin B2 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +223.1% |
| Contains more CholineCholine | +26.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 14.7mg | 0.6mg | 16% |
| Sodium | 661mg | 336mg | 14% |
| Vitamin K | 13µg | 0.2µg | 11% |
| Iron | 1.47mg | 0.73mg | 9% |
| Vitamin B6 | 0.13mg | 0.02mg | 8% |
| Folate | 24µg | 1µg | 6% |
| Copper | 0.096mg | 0.146mg | 6% |
| Selenium | 0.6µg | 3.6µg | 5% |
| Protein | 0.91g | 3.2g | 5% |
| Zinc | 0.19mg | 0.64mg | 4% |
| Phosphorus | 20mg | 47mg | 4% |
| Manganese | 0.151mg | 0.245mg | 4% |
| Fiber | 2.9g | 1.9g | 4% |
| Potassium | 170mg | 71mg | 3% |
| Vitamin B3 | 0.143mg | 0.462mg | 2% |
| Saturated fat | 0.034g | 0.524g | 2% |
| Calories | 19kcal | 61kcal | 2% |
| Vitamin B1 | 0.021mg | 0.04mg | 2% |
| Calcium | 30mg | 12mg | 2% |
| Carbs | 4.28g | 9.88g | 2% |
| Monounsaturated fat | 0.013g | 0.372g | 1% |
| Fats | 0.14g | 1.09g | 1% |
| Polyunsaturated fat | 0.067g | 0.142g | 1% |
| Vitamin B5 | 0.093mg | 0.049mg | 1% |
| Choline | 10.4mg | 13.2mg | 1% |
| Net carbs | 1.38g | 7.98g | N/A |
| Magnesium | 13mg | 15mg | 0% |
| Sugar | 1.78g | 3.19g | N/A |
| Vitamin E | 0.14mg | 0.09mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B2 | 0.022mg | 0.025mg | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
3.2 g
Fats:
1.09 g
Carbs:
9.88 g
Water:
84.55 g
Other:
1.28 g
| Contains more OtherOther | +68% |
| Contains more ProteinProtein | +251.6% |
| Contains more FatsFats | +678.6% |
| Contains more CarbsCarbs | +130.8% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.524 g
Monounsaturated fat:
Mono. Fat
0.372 g
Polyunsaturated fat:
Poly. Fat
0.142 g
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +2761.5% |
| Contains more Poly. FatPolyunsaturated fat | +111.9% |
