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Bell pepper vs. Crackers — In-Depth Nutrition Comparison

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Important differences between bell peppers and crackers

  • Bell peppers have more vitamin C; however, crackers have more vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and folate.
  • Bell peppers' daily need coverage for vitamin C is 89% more.
  • Bell peppers are lower in saturated fat.
  • Crackers have a higher glycemic index than bell peppers.

The food varieties used in the comparison are Peppers, sweet, green, raw and Crackers, standard snack-type, regular.

Infographic

Bell pepper vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +48.3%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1100%
Contains more IronIron +1085.3%
Contains more CopperCopper +57.6%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +1140%
Contains more ManganeseManganese +302.5%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +255.6%
Contains more Vitamin EVitamin E +718.9%
Contains more Vitamin B1Vitamin B1 +629.8%
Contains more Vitamin B2Vitamin B2 +1528.6%
Contains more Vitamin B3Vitamin B3 +806.7%
Contains more Vitamin B5Vitamin B5 +321.2%
Contains more Vitamin KVitamin K +836.5%
Contains more FolateFolate +820%
Contains more CholineCholine +74.5%
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2890.1%
Contains more ProteinProtein +672.1%
Contains more FatsFats +15447.1%
Contains more CarbsCarbs +1221.1%
Contains more OtherOther +465.9%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +81812.5%
Contains more Poly. FatPolyunsaturated fat +21088.7%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +146.8%
Contains more FructoseFructose +286.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6218.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Crackers
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Bell pepper Crackers DV% diff.
Vitamin C 80.4mg 0mg 89%
Polyunsaturated fat 0.062g 13.137g 87%
Vitamin K 7.4µg 69.3µg 52%
Iron 0.34mg 4.03mg 46%
Fats 0.17g 26.43g 40%
Phosphorus 20mg 248mg 33%
Vitamin B2 0.028mg 0.456mg 33%
Sodium 3mg 726mg 31%
Vitamin B1 0.057mg 0.416mg 30%
Calories 20kcal 510kcal 25%
Saturated fat 0.058g 5.562g 25%
Vitamin B3 0.48mg 4.352mg 24%
Folate 10µg 92µg 21%
Starch 0g 49.69g 20%
Carbs 4.64g 61.3g 19%
Vitamin E 0.37mg 3.03mg 18%
Monounsaturated fat 0.008g 6.553g 16%
Manganese 0.122mg 0.491mg 16%
Vitamin B6 0.224mg 0.063mg 12%
Selenium 0µg 6.7µg 12%
Protein 0.86g 6.64g 12%
Calcium 10mg 120mg 11%
Vitamin B5 0.099mg 0.417mg 6%
Copper 0.066mg 0.104mg 4%
Zinc 0.13mg 0.49mg 3%
Vitamin A 18µg 0µg 2%
Magnesium 10mg 18mg 2%
Fiber 1.7g 2.3g 2%
Potassium 175mg 118mg 2%
Fructose 1.12g 0.29g 1%
Choline 5.5mg 9.6mg 1%
Net carbs 2.94g 59g N/A
Sugar 2.4g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.012mg 0.084mg 0%
Threonine 0.036mg 0.193mg 0%
Isoleucine 0.024mg 0.246mg 0%
Leucine 0.036mg 0.471mg 0%
Lysine 0.039mg 0.103mg 0%
Methionine 0.007mg 0.112mg 0%
Phenylalanine 0.092mg 0.331mg 0%
Valine 0.036mg 0.294mg 0%
Histidine 0.01mg 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
9%
Bell pepper
56%
Crackers

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 5.504g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 31)
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)

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.