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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
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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
Bell pepper
Bell pepper
2
:
6
Cauliflower
Cauliflower
Contains more Copper +69.2%
Contains less Sodium -90%
Contains more Iron +23.5%
Contains more Calcium +120%
Contains more Potassium +70.9%
Contains more Magnesium +50%
Contains more Zinc +107.7%
Contains more Phosphorus +120%
Bell pepper
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Cauliflower
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Copper +69.2%
Contains less Sodium -90%
Contains more Iron +23.5%
Contains more Calcium +120%
Contains more Potassium +70.9%
Contains more Magnesium +50%
Contains more Zinc +107.7%
Contains more Phosphorus +120%

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
Bell pepper
Bell pepper
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin C +66.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
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 Vitamin K +109.5%
Contains more Folate +470%
Equal in Vitamin B3 - 0.507
Bell pepper
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Cauliflower
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin C +66.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
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 Vitamin K +109.5%
Contains more Folate +470%
Equal in Vitamin B3 - 0.507

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Bell pepper Cauliflower Opinion
Calories 20 25 Cauliflower
Protein 0.86 1.92 Cauliflower
Fats 0.17 0.28 Cauliflower
Vitamin C 80.4 48.2 Bell pepper
Net carbs 2.940000057220459 2.9700000286102295 Cauliflower
Carbs 4.64 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.42 Cauliflower
Calcium 10 22 Cauliflower
Potassium 175 299 Cauliflower
Magnesium 10 15 Cauliflower
Sugar 2.4 1.91 Cauliflower
Fiber 1.7 2 Cauliflower
Copper 0.066 0.039 Bell pepper
Zinc 0.13 0.27 Cauliflower
Starch 0 Bell pepper
Phosphorus 20 44 Cauliflower
Sodium 3 30 Bell pepper
Vitamin A 370 0 Bell pepper
Vitamin E 0.37 0.08 Bell pepper
Vitamin D 0 0
Vitamin B1 0.057 0.05 Bell pepper
Vitamin B2 0.028 0.06 Cauliflower
Vitamin B3 0.48 0.507 Cauliflower
Vitamin B5 0.099 0.667 Cauliflower
Vitamin B6 0.224 0.184 Bell pepper
Vitamin B12 0 0
Vitamin K 7.4 15.5 Cauliflower
Folate 10 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.058 0.13 Bell pepper
Monounsaturated Fat 0.008 0.034 Cauliflower
Polyunsaturated fat 0.062 0.031 Bell pepper
Tryptophan 0.012 0.02 Cauliflower
Threonine 0.036 0.076 Cauliflower
Isoleucine 0.024 0.071 Cauliflower
Leucine 0.036 0.106 Cauliflower
Lysine 0.039 0.217 Cauliflower
Methionine 0.007 0.02 Cauliflower
Phenylalanine 0.092 0.065 Bell pepper
Valine 0.036 0.125 Cauliflower
Histidine 0.01 0.056 Cauliflower
Fructose 1.12 0.97 Bell pepper

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.