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Sauerkraut vs Jalapeño - In-Depth Nutrition Comparison

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How are Sauerkraut and Jalapeño different?

  • Sauerkraut has more Iron, and Copper, however Jalapeño is richer in Vitamin C, Vitamin E , Vitamin B6, Vitamin B3, and Vitamin A.
  • Jalapeño covers your daily need of Vitamin C 115% more than Sauerkraut.
  • Sauerkraut has 220 times more Sodium than Jalapeño. Sauerkraut has 661mg of Sodium, while Jalapeño has 3mg.

Sauerkraut, canned, solids and liquids and Peppers, jalapeno, raw types were used in this article.

Infographic

Sauerkraut vs Jalapeño 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 +150%
Contains more Iron +488%
Contains more Zinc +35.7%
Contains more Copper +108.7%
Contains more Magnesium +15.4%
Contains more Phosphorus +30%
Contains more Potassium +45.9%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Contains more Calcium +150%
Contains more Iron +488%
Contains more Zinc +35.7%
Contains more Copper +108.7%
Contains more Magnesium +15.4%
Contains more Phosphorus +30%
Contains more Potassium +45.9%
Contains less Sodium -99.5%

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 A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin C +706.8%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +795.1%
Contains more Vitamin B5 +238.7%
Contains more Vitamin B6 +222.3%
Contains more Folate +12.5%
Contains more Vitamin K +42.3%
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin A +5888.9%
Contains more Vitamin E +2457.1%
Contains more Vitamin C +706.8%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +795.1%
Contains more Vitamin B5 +238.7%
Contains more Vitamin B6 +222.3%
Contains more Folate +12.5%
Contains more Vitamin K +42.3%

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 Jalapeño
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Jalapeño Opinion
Net carbs 1.38g 3.7g Jalapeño
Protein 0.91g 0.91g
Fats 0.14g 0.37g Jalapeño
Carbs 4.28g 6.5g Jalapeño
Calories 19kcal 29kcal Jalapeño
Starch g g
Fructose 0.04g 2.63g Jalapeño
Sugar 1.78g 4.12g Sauerkraut
Fiber 2.9g 2.8g Sauerkraut
Calcium 30mg 12mg Sauerkraut
Iron 1.47mg 0.25mg Sauerkraut
Magnesium 13mg 15mg Jalapeño
Phosphorus 20mg 26mg Jalapeño
Potassium 170mg 248mg Jalapeño
Sodium 661mg 3mg Jalapeño
Zinc 0.19mg 0.14mg Sauerkraut
Copper 0.096mg 0.046mg Sauerkraut
Vitamin A 18IU 1078IU Jalapeño
Vitamin E 0.14mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 118.6mg Jalapeño
Vitamin B1 0.021mg 0.04mg Jalapeño
Vitamin B2 0.022mg 0.07mg Jalapeño
Vitamin B3 0.143mg 1.28mg Jalapeño
Vitamin B5 0.093mg 0.315mg Jalapeño
Vitamin B6 0.13mg 0.419mg Jalapeño
Folate 24µg 27µg Jalapeño
Vitamin B12 0µg 0µg
Vitamin K 13µg 18.5µg Jalapeño
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.092g Sauerkraut
Monounsaturated Fat 0.013g 0.029g Jalapeño
Polyunsaturated fat 0.067g 0.112g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
64
Jalapeño
Mineral Summary Score
28
Sauerkraut
10
Jalapeño

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
5%
Jalapeño
Carbohydrates
4%
Sauerkraut
7%
Jalapeño
Fats
1%
Sauerkraut
2%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.058g)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 658mg)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.2)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.