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  6. Bell pepper vs. Chard

Bell pepper vs. Chard — In-Depth Nutrition Comparison

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Differences between Bell pepper and Chard

  • Bell pepper has more Vitamin C, and Vitamin B6, while Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Copper, Vitamin E , and Manganese.
  • Chard's daily need coverage for Vitamin K is 267% higher.
  • Chard contains 4 times less Vitamin C than Bell pepper. Bell pepper contains 80.4mg of Vitamin C, while Chard contains 18mg.

The food types used in this comparison are Peppers, sweet, green, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Bell pepper vs Chard 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.
Bell pepper
Bell pepper
1
:
9
Chard
Chard
Contains less Sodium -98.3%
Contains more Calcium +480%
Contains more Iron +564.7%
Contains more Magnesium +760%
Contains more Phosphorus +65%
Contains more Potassium +213.7%
Contains more Zinc +153.8%
Contains more Copper +147%
Contains more Manganese +173.8%
Contains more Selenium +∞%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -98.3%
Contains more Calcium +480%
Contains more Iron +564.7%
Contains more Magnesium +760%
Contains more Phosphorus +65%
Contains more Potassium +213.7%
Contains more Zinc +153.8%
Contains more Copper +147%
Contains more Manganese +173.8%
Contains more Selenium +∞%

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.
Bell pepper
Bell pepper
5
:
5
Chard
Chard
Contains more Vitamin C +346.7%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +163.5%
Contains more Folate +11.1%
Contains more Vitamin A +1555.1%
Contains more Vitamin E +410.8%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +64.6%
Contains more Vitamin K +4323%
Equal in Folate - 9
Bell pepper
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +346.7%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +163.5%
Contains more Folate +11.1%
Contains more Vitamin A +1555.1%
Contains more Vitamin E +410.8%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +64.6%
Contains more Vitamin K +4323%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
3
:
2
Chard
Chard
Contains more Fats +112.5%
Contains more Carbs +12.3%
Contains more Protein +118.6%
Contains more Other +186.4%
Equal in Water - 92.65
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +112.5%
Contains more Carbs +12.3%
Contains more Protein +118.6%
Contains more Other +186.4%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +121.4%
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +100%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +121.4%
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +100%

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 Chard
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Chard Opinion
Net carbs 2.94g 2.03g Bell pepper
Protein 0.86g 1.88g Chard
Fats 0.17g 0.08g Bell pepper
Carbs 4.64g 4.13g Bell pepper
Calories 20kcal 20kcal
Fructose 1.12g Bell pepper
Sugar 2.4g 1.1g Chard
Fiber 1.7g 2.1g Chard
Calcium 10mg 58mg Chard
Iron 0.34mg 2.26mg Chard
Magnesium 10mg 86mg Chard
Phosphorus 20mg 33mg Chard
Potassium 175mg 549mg Chard
Sodium 3mg 179mg Bell pepper
Zinc 0.13mg 0.33mg Chard
Copper 0.066mg 0.163mg Chard
Manganese 0.122mg 0.334mg Chard
Selenium 0µg 0.9µg Chard
Vitamin A 370IU 6124IU Chard
Vitamin A RAE 18µg 306µg Chard
Vitamin E 0.37mg 1.89mg Chard
Vitamin C 80.4mg 18mg Bell pepper
Vitamin B1 0.057mg 0.034mg Bell pepper
Vitamin B2 0.028mg 0.086mg Chard
Vitamin B3 0.48mg 0.36mg Bell pepper
Vitamin B5 0.099mg 0.163mg Chard
Vitamin B6 0.224mg 0.085mg Bell pepper
Folate 10µg 9µg Bell pepper
Vitamin K 7.4µg 327.3µg Chard
Tryptophan 0.012mg 0.018mg Chard
Threonine 0.036mg 0.086mg Chard
Isoleucine 0.024mg 0.154mg Chard
Leucine 0.036mg 0.135mg Chard
Lysine 0.039mg 0.103mg Chard
Methionine 0.007mg 0.02mg Chard
Phenylalanine 0.092mg 0.114mg Chard
Valine 0.036mg 0.114mg Chard
Histidine 0.01mg 0.038mg Chard
Saturated Fat 0.058g 0.012g Chard
Monounsaturated Fat 0.008g 0.016g Chard
Polyunsaturated fat 0.062g 0.028g Bell pepper

Which food is preferable for your diet?

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

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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
34%
Bell pepper
113%
Chard
Minerals Daily Need Coverage Score
9%
Bell pepper
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.046g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.3)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 176mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.