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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 have more fiber, zinc, phosphorus, copper, and selenium; however, chili pepper is richer in vitamin C, vitamin B6, vitamin A, vitamin K, and iron.
  • Chili pepper covers your daily need for vitamin C, 156% more than beans.
  • Beans have 9 times more selenium than chili pepper. Beans have 4.5µg of selenium, while chili pepper has 0.5µg.
  • Chili pepper has a higher glycemic index. The glycemic index of chili pepper is 45, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Peppers, hot chili, red, raw types were 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +257.1%
Contains more CopperCopper +59.7%
Contains more ZincZinc +438.5%
Contains more PhosphorusPhosphorus +141.9%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +800%
Contains more IronIron +255.2%
~equal in Potassium ~322mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more CholineCholine +182.6%
Contains more Vitamin CVitamin C +4535.5%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +189.3%
Contains more Vitamin B6Vitamin B6 +289.2%
Contains more Vitamin KVitamin K +1650%
~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 143.7mg 156%
Vitamin B6 0.13mg 0.506mg 29%
Fiber 5.5g 1.5g 16%
Vitamin K 0.8µg 14µg 11%
Zinc 1.4mg 0.26mg 10%
Iron 0.29mg 1.03mg 9%
Phosphorus 104mg 43mg 9%
Copper 0.206mg 0.129mg 9%
Manganese 0.187mg 8%
Selenium 4.5µg 0.5µg 7%
Vitamin B1 0.15mg 0.072mg 7%
Protein 4.8g 1.87g 6%
Vitamin B3 0.43mg 1.244mg 5%
Vitamin A 5µg 48µg 5%
Vitamin B5 0.201mg 4%
Calcium 50mg 14mg 4%
Carbs 20.49g 8.81g 4%
Choline 30.8mg 10.9mg 4%
Vitamin E 0.15mg 0.69mg 4%
Calories 105kcal 40kcal 3%
Vitamin B2 0.06mg 0.086mg 2%
Magnesium 32mg 23mg 2%
Potassium 296mg 322mg 1%
Fats 0.4g 0.44g 0%
Net carbs 14.99g 7.31g N/A
Sugar 7.78g 5.3g N/A
Sodium 1mg 9mg 0%
Folate 24µg 23µg 0%
Saturated fat 0.103g 0.042g 0%
Monounsaturated fat 0.035g 0.024g 0%
Polyunsaturated fat 0.172g 0.239g 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
3
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: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +156.7%
Contains more CarbsCarbs +132.6%
Contains more OtherOther +98.8%
Contains more WaterWater +21.2%
~equal in Fats ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +45.8%
Contains less Sat. FatSaturated fat -59.2%
Contains more Poly. FatPolyunsaturated fat +39%

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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/170106/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.