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Sauerkraut vs Poblano - In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Poblano?

  • The amount of Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Manganese, Copper, Vitamin B3, and Vitamin B5 in Poblano is higher than in Sauerkraut.
  • Poblano's daily need coverage for Vitamin B6 is 262% more.

We used Sauerkraut, canned, solids and liquids and Peppers, ancho, dried types in this article.

Infographic

Sauerkraut vs Poblano 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 +103.3%
Contains more Iron +643.5%
Contains more Magnesium +769.2%
Contains more Phosphorus +905%
Contains more Potassium +1318.2%
Contains less Sodium -93.5%
Contains more Zinc +647.4%
Contains more Copper +429.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 410% 81% 87% 213% 6% 39% 170%
Contains more Calcium +103.3%
Contains more Iron +643.5%
Contains more Magnesium +769.2%
Contains more Phosphorus +905%
Contains more Potassium +1318.2%
Contains less Sodium -93.5%
Contains more Zinc +647.4%
Contains more Copper +429.2%

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 C +635%
Contains more Vitamin A +113444.4%
Contains more Vitamin B1 +752.4%
Contains more Vitamin B2 +10150%
Contains more Vitamin B3 +4377.6%
Contains more Vitamin B5 +2043%
Contains more Vitamin B6 +2619.2%
Contains more Folate +187.5%
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 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +635%
Contains more Vitamin A +113444.4%
Contains more Vitamin B1 +752.4%
Contains more Vitamin B2 +10150%
Contains more Vitamin B3 +4377.6%
Contains more Vitamin B5 +2043%
Contains more Vitamin B6 +2619.2%
Contains more Folate +187.5%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Poblano Opinion
Net carbs 1.38g 29.82g Poblano
Protein 0.91g 11.86g Poblano
Fats 0.14g 8.2g Poblano
Carbs 4.28g 51.42g Poblano
Calories 19kcal 281kcal Poblano
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g g Poblano
Fiber 2.9g 21.6g Poblano
Calcium 30mg 61mg Poblano
Iron 1.47mg 10.93mg Poblano
Magnesium 13mg 113mg Poblano
Phosphorus 20mg 201mg Poblano
Potassium 170mg 2411mg Poblano
Sodium 661mg 43mg Poblano
Zinc 0.19mg 1.42mg Poblano
Copper 0.096mg 0.508mg Poblano
Vitamin A 18IU 20438IU Poblano
Vitamin E 0.14mg mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 2mg Sauerkraut
Vitamin B1 0.021mg 0.179mg Poblano
Vitamin B2 0.022mg 2.255mg Poblano
Vitamin B3 0.143mg 6.403mg Poblano
Vitamin B5 0.093mg 1.993mg Poblano
Vitamin B6 0.13mg 3.535mg Poblano
Folate 24µg 69µg Poblano
Vitamin B12 0µg 0µg
Vitamin K 13µg µg Sauerkraut
Tryptophan 0.008mg 0.155mg Poblano
Threonine 0.025mg 0.425mg Poblano
Isoleucine 0.021mg 0.373mg Poblano
Leucine 0.029mg 0.605mg Poblano
Lysine 0.031mg 0.515mg Poblano
Methionine 0.009mg 0.142mg Poblano
Phenylalanine 0.023mg 0.361mg Poblano
Valine 0.03mg 0.489mg Poblano
Histidine 0.016mg 0.232mg Poblano
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.82g Sauerkraut
Monounsaturated Fat 0.013g 0.492g Poblano
Polyunsaturated fat 0.067g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Poblano
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
242
Poblano
Mineral Summary Score
28
Sauerkraut
128
Poblano

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
71%
Poblano
Carbohydrates
4%
Sauerkraut
51%
Poblano
Fats
1%
Sauerkraut
38%
Poblano

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.786g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $6)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 618mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.