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Sauerkraut vs. Chili pepper — In-Depth Nutrition Comparison

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How are Sauerkraut and Chili pepper different?

  • Sauerkraut has more Fiber, and Iron, however, Chili pepper is richer in Vitamin C, Vitamin B6, Vitamin B3, and Vitamin A RAE.
  • Chili pepper covers your daily need of Vitamin C 143% more than Sauerkraut.
  • Sauerkraut has 73 times more Sodium than Chili pepper. Sauerkraut has 661mg of Sodium, while Chili pepper has 9mg.

Sauerkraut, canned, solids and liquids and Peppers, hot chili, red, raw types were used in this article.

Infographic

Sauerkraut vs Chili pepper 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 +114.3%
Contains more Iron +42.7%
Contains more Selenium +20%
Contains more Magnesium +76.9%
Contains more Phosphorus +115%
Contains more Potassium +89.4%
Contains less Sodium -98.6%
Contains more Zinc +36.8%
Contains more Copper +34.4%
Contains more Manganese +23.8%
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 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Contains more Calcium +114.3%
Contains more Iron +42.7%
Contains more Selenium +20%
Contains more Magnesium +76.9%
Contains more Phosphorus +115%
Contains more Potassium +89.4%
Contains less Sodium -98.6%
Contains more Zinc +36.8%
Contains more Copper +34.4%
Contains more Manganese +23.8%

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 A +5188.9%
Contains more Vitamin E +392.9%
Contains more Vitamin C +877.6%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +769.9%
Contains more Vitamin B5 +116.1%
Contains more Vitamin B6 +289.2%
Equal in Folate - 23
Equal in Vitamin K - 14
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 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin A +5188.9%
Contains more Vitamin E +392.9%
Contains more Vitamin C +877.6%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +769.9%
Contains more Vitamin B5 +116.1%
Contains more Vitamin B6 +289.2%
Equal in Folate - 23
Equal in Vitamin K - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +150%
Contains more Protein +105.5%
Contains more Fats +214.3%
Contains more Carbs +105.8%
Equal in Water - 88.02
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: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more Other +150%
Contains more Protein +105.5%
Contains more Fats +214.3%
Contains more Carbs +105.8%
Equal in Water - 88.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +256.7%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +256.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Chili pepper Opinion
Net carbs 1.38g 7.31g Chili pepper
Protein 0.91g 1.87g Chili pepper
Fats 0.14g 0.44g Chili pepper
Carbs 4.28g 8.81g Chili pepper
Calories 19kcal 40kcal Chili pepper
Fructose 0.04g Sauerkraut
Sugar 1.78g 5.3g Sauerkraut
Fiber 2.9g 1.5g Sauerkraut
Calcium 30mg 14mg Sauerkraut
Iron 1.47mg 1.03mg Sauerkraut
Magnesium 13mg 23mg Chili pepper
Phosphorus 20mg 43mg Chili pepper
Potassium 170mg 322mg Chili pepper
Sodium 661mg 9mg Chili pepper
Zinc 0.19mg 0.26mg Chili pepper
Copper 0.096mg 0.129mg Chili pepper
Manganese 0.151mg 0.187mg Chili pepper
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 952IU Chili pepper
Vitamin A RAE 1µg 48µg Chili pepper
Vitamin E 0.14mg 0.69mg Chili pepper
Vitamin C 14.7mg 143.7mg Chili pepper
Vitamin B1 0.021mg 0.072mg Chili pepper
Vitamin B2 0.022mg 0.086mg Chili pepper
Vitamin B3 0.143mg 1.244mg Chili pepper
Vitamin B5 0.093mg 0.201mg Chili pepper
Vitamin B6 0.13mg 0.506mg Chili pepper
Folate 24µg 23µg Sauerkraut
Vitamin K 13µg 14µg Chili pepper
Tryptophan 0.008mg 0.026mg Chili pepper
Threonine 0.025mg 0.074mg Chili pepper
Isoleucine 0.021mg 0.065mg Chili pepper
Leucine 0.029mg 0.105mg Chili pepper
Lysine 0.031mg 0.089mg Chili pepper
Methionine 0.009mg 0.024mg Chili pepper
Phenylalanine 0.023mg 0.062mg Chili pepper
Valine 0.03mg 0.084mg Chili pepper
Histidine 0.016mg 0.041mg Chili pepper
Saturated Fat 0.034g 0.042g Sauerkraut
Monounsaturated Fat 0.013g 0.024g Chili pepper
Polyunsaturated fat 0.067g 0.239g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chili pepper
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
66%
Chili pepper
Minerals Daily Need Coverage Score
24%
Sauerkraut
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.52g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 652mg)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.