Poblano vs. Pasilla peppers — Health Impact and Nutrition Comparison

Summary

Poblano is higher in net carbs, whereas pasilla is almost two times higher in fats; it’s also higher in dietary fiber, proteins, and calories.

Pasilla is a better source of vitamins A, B2, B3, B6, C, folate, calcium, magnesium, manganese, and phosphorus, whereas poblano is a better source of vitamins B1, B5, iron, potassium, copper, zinc, and selenium.

Poblano and pasilla peppers show health-promoting properties due to their high capsaicin, antioxidant, dietary fiber, mineral, and vitamin contents.

Introduction

Pasilla and poblano are chili peppers belonging to the Capsicum annum genus. The peppers are usually mistaken for each other; however, they are not the same.

Poblano is a fresh mild chili pepper, and when dried, it’s called ancho or chile ancho. In comparison, pasilla is the dry form of chilaca pepper and can be from mild to hot.

Poblano is short and wide, sometimes reminds of bell peppers, whereas pasilla is long and narrow, translated from Spanish as “little raisin.” 

Nutrition

The nutritional values in this article are presented for 100g dried poblano (ancho) and dried pasilla peppers. 

Macronutrients and Calories

Dried peppers are nutrient-dense: poblano contains 23% water, whereas pasilla contains 15%.

Poblano is higher in net carbs, whereas pasilla is almost two times higher in fats; it’s also higher in dietary fiber, proteins, and calories.

One poblano weighs ~17g; one pasilla weighs ~7g.

Calories

A 100g of poblano and pasilla provide 281 and 345 calories, respectively. Consequently, one poblano provides 48 calories, whereas one pasilla provides 24 calories.

Protein

A 100g of poblano contains 11.86g of proteins, whereas a 100g of pasilla contains 12.35g. 

Fats

Pasilla is 1.9 times higher in fats than poblano: poblano contains 8.2g of fats, while pasilla contains 15.85g. 

Carbohydrates

A 100g of poblano contains 51.42g of total carbs: 29.82g of net carbs and 21.6g of dietary fiber.

A 100g of pasilla contains 51.13g of total carbs: 24.33g of net carbs and 26.8g of dietary fiber.

Poblano and pasilla peppers are great dietary fiber sources; one poblano and pasilla peppers contain 3.67g and 1.88g of dietary fiber, respectively.

Vitamins

Both poblano and pasilla peppers are rich in most B complex vitamins and vitamin A, with pasilla pepper being richer in the majority.

Pasilla is 1.75 times richer in vitamin A and 2.5 times richer in folate. It is also richer in vitamins B2, B3, B6, and C. In comparison, poblano is richer in vitamins B1 and B5.

The peppers are particularly high in vitamins B2 and B6. One poblano (17g) covers 29.5% and 46% of the daily recommended vitamin B2, and vitamin B6 need, respectively, while one pasilla (7g) covers 17% and 23% (1).

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.

Poblano

2

:

6

Pasilla peppers

Contains more Vitamin B5 +25.3%

Contains more Vitamin A +75%

Contains more Vitamin C +220%

Contains more Vitamin B2 +41.8%

Contains more Vitamin B3 +12.1%

Contains more Vitamin B6 +19.6%

Contains more Folate +146.4%

Equal in Vitamin B1 - 0.172

Poblano

Pasilla peppers

Contains more Vitamin B5 +25.3%

Contains more Vitamin A +75%

Contains more Vitamin C +220%

Contains more Vitamin B2 +41.8%

Contains more Vitamin B3 +12.1%

Contains more Vitamin B6 +19.6%

Contains more Folate +146.4%

Equal in Vitamin B1 - 0.172

Minerals

Poblano and pasilla peppers are great iron sources: one poblano (17g) contains 1.85mg of iron, whereas one pasilla (7g) contains 0.7mg.

Poblano is richer in iron, potassium, copper, zinc, and selenium, whereas pasilla is richer in calcium, magnesium, manganese, phosphorus, and sodium. 

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.

Poblano

5

:

5

Pasilla peppers

Contains more Iron +11.2%

Contains less Sodium -51.7%

Contains more Copper +20.1%

Contains more Calcium +59%

Contains more Magnesium +15%

Contains more Phosphorus +32.8%

Contains more Manganese +23.5%

Contains more Selenium +10.3%

Equal in Potassium - 2222

Equal in Zinc - 1.4

Poblano

Pasilla peppers

Contains more Iron +11.2%

Contains less Sodium -51.7%

Contains more Copper +20.1%

Contains more Calcium +59%

Contains more Magnesium +15%

Contains more Phosphorus +32.8%

Contains more Manganese +23.5%

Contains more Selenium +10.3%

Equal in Potassium - 2222

Equal in Zinc - 1.4

Glycemic & Insulin Indices

The glycemic & insulin index values of poblano and pasilla peppers are not calculated yet. However, if you are interested in glycemic and insulin index values of different foods, you can visit our “Glycemic index chart” and “Insulin index chart” pages.  

Acidity

The PRAL value of poblano is -41.1, whereas the PRAL value of pasilla is -35.4. The negative numbers show that both peppers are alkaline or base-producing, with poblano pepper being more alkaline.

Health Impact

Poblano and pasilla peppers provide nutrients and show anti-oxidant, anti-inflammatory, anti-microbial, anti-cancer, and immunity-boosting properties, thus promoting health.

Capsaicin on Health

Capsaicin is an active component present in the Capsicum genus peppers. Pasilla and dried poblano (ancho) peppers are higher in capsaicin than their fresh varieties. 

Capsaicin is studied to have various beneficial effects on health 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12):

• May help in the prevention and healing of stomach ulcers,
• Has potential anti-cancer properties (esophageal, stomach, and colorectal cancers); however, some studies suggest capsaicin may increase the risk of cancers rather than decrease it,
• May beneficially affect inflammatory bowel disease,
• May lower the risk of obesity, type two diabetes, liver and heart disease,
• May help alleviate pain,
• Has potential anti-inflammatory, anti-microbial, and immunity-boosting properties.

Vitamin A and Carotenoids on Health

Poblano and pasilla peppers are good vitamin A sources. Vitamin A and carotenoids are important in immune and cellular functions and the normal formation and functioning of eyes, cognition, brain, skin, and other organs. They also beneficially affect measles, age-related macular degeneration, Alzheimer’s disease, and cancer (13, 14, 15).

Vitamin B2 on Health

The peppers are rich in vitamin B2 or riboflavin. Riboflavin is required for normal cell functioning and growth, energy metabolism, and breakdown of fats, steroids, and drugs, as well as the metabolism of some B complex vitamins. Vitamin B2 may help against migraine headaches, heart disease, and cancer (16, 17).

Vitamin B6 on Health

Poblano and pasilla peppers are rich in vitamin B6, which is required for macronutrient metabolism, normal cognitive development, glucose metabolism, immune function, and hemoglobin synthesis. Vitamin B6 may decrease heart disease and cancer risks, improve memory, relieve PMS or premenstrual syndrome symptoms, and prevent or alleviate nausea and vomiting in pregnancy (18). 

Iron on Health

Iron transports oxygen in tissues and participates in mitochondrial respiration, synthesis, and repair of DNA. Iron deficiency is the most common cause of microcytic anemia. Pasilla and poblano peppers, rich in iron, may prevent anemia and restore iron supply (19).

Dietary Fiber on Health

Poblano and pasilla peppers are great dietary fiber sources. Long-term consumption of high-fiber foods may beneficially affect health (20, 21, 22):

• May help in gastroesophageal reflux disease, duodenal ulcer, diverticulitis, functional constipation, and hemorrhoids, 
• May lower total and LDL or “bad” cholesterol, and improve blood glucose control and insulin sensitivity, thus decreasing the risk of coronary heart disease, stroke, hypertension, diabetes, and obesity, 
• May improve immune function,
• May lower the risk of colorectal and breast cancers.

Sources.

1. Dietary Guidelines for Americans, 2020-2025
2. https://pubmed.ncbi.nlm.nih.gov/16621751/
3. https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.11195
4. https://www.sciencedirect.com/science/article/pii/S0014482722002208 
5. https://pubmed.ncbi.nlm.nih.gov/31545523/ 
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730216/
7. https://pubmed.ncbi.nlm.nih.gov/29772784/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/ 
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273518/ 
10. https://pubmed.ncbi.nlm.nih.gov/31681615/
11. https://www.sciencedirect.com/science/article/abs/pii/S0898656802000864 
12. https://www.researchgate.net/publication/319880863
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169332/
15. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
16. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
17. https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/ 
18. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ 
19. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
20. https://escholarship.org/content/qt8d0680bq/qt8d0680bq.pdf
21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/
22. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/