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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" chart 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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Calcium +66.7%
Contains more Iron +22.5%
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%

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
:
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

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 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
Starch g g
Fructose 0.04g g 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
Vitamin A 18IU 1179IU Peppers
Vitamin E 0.14mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
90
Peppers
Mineral Summary Score
28
Sauerkraut
23
Peppers

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
12%
Peppers
Carbohydrates
4%
Sauerkraut
9%
Peppers
Fats
1%
Sauerkraut
1%
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

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. 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.