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Bell pepper vs Cauliflower - In-Depth Nutrition Comparison

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How are Bell pepper and Cauliflower different?

  • Bell pepper is richer in Vitamin C, while Cauliflower is higher in Folate, Vitamin B5, Choline, and Vitamin K.
  • Bell pepper covers your daily need of Vitamin C 36% more than Cauliflower.

Peppers, sweet, green, raw and Cauliflower, raw types were used in this article.

Infographic

Bell pepper vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -90%
Contains more Copper +69.2%
Contains more Calcium +120%
Contains more Iron +23.5%
Contains more Magnesium +50%
Contains more Phosphorus +120%
Contains more Potassium +70.9%
Contains more Zinc +107.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains less Sodium -90%
Contains more Copper +69.2%
Contains more Calcium +120%
Contains more Iron +23.5%
Contains more Magnesium +50%
Contains more Phosphorus +120%
Contains more Potassium +70.9%
Contains more Zinc +107.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +66.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +21.7%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +573.7%
Contains more Folate +470%
Contains more Vitamin K +109.5%
Equal in Vitamin B3 - 0.507
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +66.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +21.7%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +573.7%
Contains more Folate +470%
Contains more Vitamin K +109.5%
Equal in Vitamin B3 - 0.507

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bell pepper Cauliflower
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 Cauliflower Opinion
Net carbs 2.94g 2.97g Cauliflower
Protein 0.86g 1.92g Cauliflower
Fats 0.17g 0.28g Cauliflower
Carbs 4.64g 4.97g Cauliflower
Calories 20kcal 25kcal Cauliflower
Starch 0g g Bell pepper
Fructose 1.12g 0.97g Bell pepper
Sugar 2.4g 1.91g Cauliflower
Fiber 1.7g 2g Cauliflower
Calcium 10mg 22mg Cauliflower
Iron 0.34mg 0.42mg Cauliflower
Magnesium 10mg 15mg Cauliflower
Phosphorus 20mg 44mg Cauliflower
Potassium 175mg 299mg Cauliflower
Sodium 3mg 30mg Bell pepper
Zinc 0.13mg 0.27mg Cauliflower
Copper 0.066mg 0.039mg Bell pepper
Vitamin A 370IU 0IU Bell pepper
Vitamin E 0.37mg 0.08mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 48.2mg Bell pepper
Vitamin B1 0.057mg 0.05mg Bell pepper
Vitamin B2 0.028mg 0.06mg Cauliflower
Vitamin B3 0.48mg 0.507mg Cauliflower
Vitamin B5 0.099mg 0.667mg Cauliflower
Vitamin B6 0.224mg 0.184mg Bell pepper
Folate 10µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 15.5µg Cauliflower
Tryptophan 0.012mg 0.02mg Cauliflower
Threonine 0.036mg 0.076mg Cauliflower
Isoleucine 0.024mg 0.071mg Cauliflower
Leucine 0.036mg 0.106mg Cauliflower
Lysine 0.039mg 0.217mg Cauliflower
Methionine 0.007mg 0.02mg Cauliflower
Phenylalanine 0.092mg 0.065mg Bell pepper
Valine 0.036mg 0.125mg Cauliflower
Histidine 0.01mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.13g Bell pepper
Monounsaturated Fat 0.008g 0.034g Cauliflower
Polyunsaturated fat 0.062g 0.031g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
30
Cauliflower
Mineral Summary Score
9
Bell pepper
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Bell pepper
12%
Cauliflower
Carbohydrates
5%
Bell pepper
5%
Cauliflower
Fats
1%
Bell pepper
1%
Cauliflower

Comparison summary

Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.1)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.