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Sauerkraut vs. Peppers — In-Depth Nutrition Comparison

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How are Sauerkraut and Peppers different?

  • Sauerkraut is higher in Fiber, however, Peppers are richer in Vitamin C, Vitamin B6, Copper, Vitamin A RAE, Vitamin B1, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin C from Peppers is 253% higher.
  • Sauerkraut contains 94 times more Sodium than Peppers. While Sauerkraut contains 661mg of Sodium, Peppers contain only 7mg.

Sauerkraut, canned, solids and liquids and Peppers, hot chili, green, raw are the varieties used in this article.

Infographic

Sauerkraut vs Peppers 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 Calcium +66.7%
Contains more Iron +22.5%
Contains more Selenium +20%
Contains more Magnesium +92.3%
Contains more Phosphorus +130%
Contains more Potassium +100%
Contains less Sodium -98.9%
Contains more Zinc +57.9%
Contains more Copper +81.3%
Contains more Manganese +57%
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 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +66.7%
Contains more Iron +22.5%
Contains more Selenium +20%
Contains more Magnesium +92.3%
Contains more Phosphorus +130%
Contains more Potassium +100%
Contains less Sodium -98.9%
Contains more Zinc +57.9%
Contains more Copper +81.3%
Contains more Manganese +57%

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 B5 +52.5%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin C +1549.7%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Equal in Folate - 23
Equal in Vitamin K - 14.3
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 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +52.5%
Contains more Vitamin A +6450%
Contains more Vitamin E +392.9%
Contains more Vitamin C +1549.7%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +564.3%
Contains more Vitamin B6 +113.8%
Equal in Folate - 23
Equal in Vitamin K - 14.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +258.3%
Contains more Protein +119.8%
Contains more Fats +42.9%
Contains more Carbs +121%
Equal in Water - 87.74
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Other +258.3%
Contains more Protein +119.8%
Contains more Fats +42.9%
Contains more Carbs +121%
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +62.7%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +62.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Peppers Opinion
Net carbs 1.38g 7.96g Peppers
Protein 0.91g 2g Peppers
Fats 0.14g 0.2g Peppers
Carbs 4.28g 9.46g Peppers
Calories 19kcal 40kcal Peppers
Fructose 0.04g Sauerkraut
Sugar 1.78g 5.1g Sauerkraut
Fiber 2.9g 1.5g Sauerkraut
Calcium 30mg 18mg Sauerkraut
Iron 1.47mg 1.2mg Sauerkraut
Magnesium 13mg 25mg Peppers
Phosphorus 20mg 46mg Peppers
Potassium 170mg 340mg Peppers
Sodium 661mg 7mg Peppers
Zinc 0.19mg 0.3mg Peppers
Copper 0.096mg 0.174mg Peppers
Manganese 0.151mg 0.237mg Peppers
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 1179IU Peppers
Vitamin A RAE 1µg 59µg Peppers
Vitamin E 0.14mg 0.69mg Peppers
Vitamin C 14.7mg 242.5mg Peppers
Vitamin B1 0.021mg 0.09mg Peppers
Vitamin B2 0.022mg 0.09mg Peppers
Vitamin B3 0.143mg 0.95mg Peppers
Vitamin B5 0.093mg 0.061mg Sauerkraut
Vitamin B6 0.13mg 0.278mg Peppers
Folate 24µg 23µg Sauerkraut
Vitamin K 13µg 14.3µg Peppers
Tryptophan 0.008mg 0.026mg Peppers
Threonine 0.025mg 0.074mg Peppers
Isoleucine 0.021mg 0.065mg Peppers
Leucine 0.029mg 0.105mg Peppers
Lysine 0.031mg 0.089mg Peppers
Methionine 0.009mg 0.024mg Peppers
Phenylalanine 0.023mg 0.062mg Peppers
Valine 0.03mg 0.084mg Peppers
Histidine 0.016mg 0.041mg Peppers
Saturated Fat 0.034g 0.021g Peppers
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
90%
Peppers
Minerals Daily Need Coverage Score
24%
Sauerkraut
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.