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  6. Spinach vs. Bell pepper

Spinach vs. Bell pepper — In-Depth Nutrition Comparison

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Differences between Spinach and Bell pepper

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Calcium, and Copper, while Bell pepper has more Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 405% higher.
  • Bell pepper contains 29 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Bell pepper contains 18µg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Peppers, sweet, green, raw.

Infographic

Spinach vs Bell pepper infographic
Infographic link

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.
Spinach
Spinach
9
:
1
Bell pepper
Bell pepper
Contains more Calcium +1260%
Contains more Iron +950%
Contains more Magnesium +770%
Contains more Phosphorus +180%
Contains more Potassium +166.3%
Contains more Zinc +484.6%
Contains more Copper +163.6%
Contains more Manganese +666.4%
Contains more Selenium +∞%
Contains less Sodium -95.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +1260%
Contains more Iron +950%
Contains more Magnesium +770%
Contains more Phosphorus +180%
Contains more Potassium +166.3%
Contains more Zinc +484.6%
Contains more Copper +163.6%
Contains more Manganese +666.4%
Contains more Selenium +∞%
Contains less Sodium -95.7%

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.
Spinach
Spinach
9
:
1
Bell pepper
Bell pepper
Contains more Vitamin A +2732.7%
Contains more Vitamin E +462.2%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B5 +46.5%
Contains more Folate +1360%
Contains more Vitamin K +6570.3%
Contains more Vitamin C +720.4%
Equal in Vitamin B3 - 0.48
Equal in Vitamin B6 - 0.224
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +2732.7%
Contains more Vitamin E +462.2%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B5 +46.5%
Contains more Folate +1360%
Contains more Vitamin K +6570.3%
Contains more Vitamin C +720.4%
Equal in Vitamin B3 - 0.48
Equal in Vitamin B6 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Bell pepper
Bell pepper
Contains more Protein +245.3%
Contains more Fats +52.9%
Contains more Other +311.4%
Contains more Carbs +23.7%
Equal in Water - 93.89
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +245.3%
Contains more Fats +52.9%
Contains more Other +311.4%
Contains more Carbs +23.7%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Bell pepper
Bell pepper
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +75.8%
Contains more Monounsaturated Fat +33.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +75.8%
Contains more Monounsaturated Fat +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Bell pepper Opinion
Net carbs 1.35g 2.94g Bell pepper
Protein 2.97g 0.86g Spinach
Fats 0.26g 0.17g Spinach
Carbs 3.75g 4.64g Bell pepper
Calories 23kcal 20kcal Spinach
Fructose 1.12g Bell pepper
Sugar 0.43g 2.4g Spinach
Fiber 2.4g 1.7g Spinach
Calcium 136mg 10mg Spinach
Iron 3.57mg 0.34mg Spinach
Magnesium 87mg 10mg Spinach
Phosphorus 56mg 20mg Spinach
Potassium 466mg 175mg Spinach
Sodium 70mg 3mg Bell pepper
Zinc 0.76mg 0.13mg Spinach
Copper 0.174mg 0.066mg Spinach
Manganese 0.935mg 0.122mg Spinach
Selenium 1.5µg 0µg Spinach
Vitamin A 10481IU 370IU Spinach
Vitamin A RAE 524µg 18µg Spinach
Vitamin E 2.08mg 0.37mg Spinach
Vitamin C 9.8mg 80.4mg Bell pepper
Vitamin B1 0.095mg 0.057mg Spinach
Vitamin B2 0.236mg 0.028mg Spinach
Vitamin B3 0.49mg 0.48mg Spinach
Vitamin B5 0.145mg 0.099mg Spinach
Vitamin B6 0.242mg 0.224mg Spinach
Folate 146µg 10µg Spinach
Vitamin K 493.6µg 7.4µg Spinach
Tryptophan 0.04mg 0.012mg Spinach
Threonine 0.127mg 0.036mg Spinach
Isoleucine 0.152mg 0.024mg Spinach
Leucine 0.231mg 0.036mg Spinach
Lysine 0.182mg 0.039mg Spinach
Methionine 0.055mg 0.007mg Spinach
Phenylalanine 0.134mg 0.092mg Spinach
Valine 0.168mg 0.036mg Spinach
Histidine 0.066mg 0.01mg Spinach
Saturated Fat 0.043g 0.058g Spinach
Monounsaturated Fat 0.006g 0.008g Bell pepper
Polyunsaturated fat 0.109g 0.062g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
34%
Bell pepper
Minerals Daily Need Coverage Score
52%
Spinach
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 67mg)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.