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  6. Beans vs. Chili Pepper

Beans vs. Chili Pepper — In-Depth Nutrition Comparison

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How are beans and chili Pepper different?

  • Beans are higher in fiber, zinc, phosphorus, and selenium; however, chili Pepper are richer in vitamin C, vitamin A, vitamin B6, iron, and vitamin K.
  • Daily need coverage for vitamin C for chili Pepper is 266% higher.
  • Beans contain 9 times more selenium than chili Pepper. While beans contain 4.5µg of selenium, chili Pepper contain only 0.5µg.
  • Chili Pepper have a lower glycemic index (10) than beans (33).

Beans, baked, canned, no salt added and Peppers, hot chili, green, raw are the varieties used in this article.

Infographic

Beans vs Chili 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +18.4%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +313.8%

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.
Beans
Beans
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more CholineCholine +177.5%
Contains more Vitamin CVitamin C +7722.6%
Contains more Vitamin AVitamin A +1080%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +120.9%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +1687.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Beans Chili Pepper DV% diff.
Vitamin C 3.1mg 242.5mg 266%
Fiber 5.5g 1.5g 16%
Vitamin K 0.8µg 14.3µg 11%
Vitamin B6 0.13mg 0.278mg 11%
Iron 0.29mg 1.2mg 11%
Manganese 0.237mg 10%
Zinc 1.4mg 0.3mg 10%
Phosphorus 104mg 46mg 8%
Selenium 4.5µg 0.5µg 7%
Vitamin A 5µg 59µg 6%
Protein 4.8g 2g 6%
Vitamin B1 0.15mg 0.09mg 5%
Vitamin E 0.15mg 0.69mg 4%
Copper 0.206mg 0.174mg 4%
Carbs 20.49g 9.46g 4%
Choline 30.8mg 11.1mg 4%
Vitamin B3 0.43mg 0.95mg 3%
Calories 105kcal 40kcal 3%
Calcium 50mg 18mg 3%
Vitamin B2 0.06mg 0.09mg 2%
Magnesium 32mg 25mg 2%
Potassium 296mg 340mg 1%
Vitamin B5 0.061mg 1%
Fats 0.4g 0.2g 0%
Net carbs 14.99g 7.96g N/A
Sugar 7.78g 5.1g N/A
Sodium 1mg 7mg 0%
Folate 24µg 23µg 0%
Saturated fat 0.103g 0.021g 0%
Monounsaturated fat 0.035g 0.011g 0%
Polyunsaturated fat 0.172g 0.109g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more ProteinProtein +140%
Contains more FatsFats +100%
Contains more CarbsCarbs +116.6%
Contains more OtherOther +185%
Contains more WaterWater +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +218.2%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains less Sat. FatSaturated fat -79.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.