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Bell pepper vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between bell peppers and buckwheat

  • Bell peppers have more vitamin C, vitamin B6, and vitamin A, while buckwheat has more manganese, magnesium, copper, phosphorus, iron, and vitamin B5.
  • Bell peppers cover your daily need for vitamin C, 89% more than buckwheat.
  • Bell peppers have a lower glycemic index. The glycemic index of bell peppers is 32, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Peppers, sweet, green, raw and Buckwheat groats, roasted, cooked.

Infographic

Bell pepper vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +98.9%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +410%
Contains more IronIron +135.3%
Contains more CopperCopper +121.2%
Contains more ZincZinc +369.2%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +230.3%
Contains more SeleniumSelenium +∞%

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.
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.1%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more Vitamin B6Vitamin B6 +190.9%
Contains more Vitamin KVitamin K +289.5%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more FolateFolate +40%
Contains more CholineCholine +265.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +293%
Contains more FatsFats +264.7%
Contains more CarbsCarbs +329.7%
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +203.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +480%
Contains more FructoseFructose +1020%
Contains more SucroseSucrose +263.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bell pepper Buckwheat DV% diff.
Vitamin C 80.4mg 0mg 89%
Manganese 0.122mg 0.403mg 12%
Vitamin B6 0.224mg 0.077mg 11%
Magnesium 10mg 51mg 10%
Copper 0.066mg 0.146mg 9%
Phosphorus 20mg 70mg 7%
Iron 0.34mg 0.8mg 6%
Vitamin B5 0.099mg 0.359mg 5%
Protein 0.86g 3.38g 5%
Carbs 4.64g 19.94g 5%
Vitamin K 7.4µg 1.9µg 5%
Selenium 0µg 2.2µg 4%
Calories 20kcal 92kcal 4%
Fiber 1.7g 2.7g 4%
Zinc 0.13mg 0.61mg 4%
Vitamin B3 0.48mg 0.94mg 3%
Potassium 175mg 88mg 3%
Choline 5.5mg 20.1mg 3%
Vitamin A 18µg 0µg 2%
Vitamin E 0.37mg 0.09mg 2%
Folate 10µg 14µg 1%
Polyunsaturated fat 0.062g 0.188g 1%
Vitamin B1 0.057mg 0.04mg 1%
Vitamin B2 0.028mg 0.039mg 1%
Fats 0.17g 0.62g 1%
Fructose 1.12g 0.1g 1%
Net carbs 2.94g 17.24g N/A
Calcium 10mg 7mg 0%
Sugar 2.4g 0.9g N/A
Sodium 3mg 4mg 0%
Saturated fat 0.058g 0.134g 0%
Monounsaturated fat 0.008g 0.188g 0%
Tryptophan 0.012mg 0.049mg 0%
Threonine 0.036mg 0.129mg 0%
Isoleucine 0.024mg 0.127mg 0%
Leucine 0.036mg 0.212mg 0%
Lysine 0.039mg 0.172mg 0%
Methionine 0.007mg 0.044mg 0%
Phenylalanine 0.092mg 0.133mg 0%
Valine 0.036mg 0.173mg 0%
Histidine 0.01mg 0.079mg 0%

Which food is preferable for your diet?

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

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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
31%
Bell pepper
8%
Buckwheat
Minerals Daily Need Coverage Score
9%
Bell pepper
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 19)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.