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Bell pepper vs. Crouton — In-Depth Nutrition Comparison

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A recap on differences between bell peppers and crouton

  • Bell peppers have more vitamin C and vitamin B6; however, crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese.
  • Bell peppers cover your daily vitamin C needs 89% more than crouton.
  • Crouton contains 9 times less vitamin B6 than bell peppers. Bell peppers contain 0.224mg of vitamin B6, while crouton contains 0.026mg.
  • Bell peppers have less sodium.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Peppers, sweet, green, raw and Croutons, plain.

Infographic

Bell pepper vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +41.1%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +660%
Contains more IronIron +1100%
Contains more CopperCopper +147%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +475%
Contains more ManganeseManganese +309.8%
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +761.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +993%
Contains more Vitamin B2Vitamin B2 +871.4%
Contains more Vitamin B3Vitamin B3 +1033.1%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more FolateFolate +1220%
~equal in Vitamin D ~µg
~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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1607.1%
Contains more ProteinProtein +1283.7%
Contains more FatsFats +3782.4%
Contains more CarbsCarbs +1484.1%
Contains more OtherOther +468.2%

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% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +38137.5%
Contains more Poly. FatPolyunsaturated fat +1953.2%

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 Crouton
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 Crouton DV% diff.
Vitamin C 80.4mg 0mg 89%
Selenium 0µg 37.5µg 68%
Vitamin B1 0.057mg 0.623mg 47%
Iron 0.34mg 4.08mg 47%
Folate 10µg 132µg 31%
Vitamin B3 0.48mg 5.439mg 31%
Sodium 3mg 698mg 30%
Carbs 4.64g 73.5g 23%
Protein 0.86g 11.9g 22%
Vitamin B2 0.028mg 0.272mg 19%
Calories 20kcal 407kcal 19%
Manganese 0.122mg 0.5mg 16%
Vitamin B6 0.224mg 0.026mg 15%
Fiber 1.7g 5.1g 14%
Phosphorus 20mg 115mg 14%
Copper 0.066mg 0.163mg 11%
Fats 0.17g 6.6g 10%
Monounsaturated fat 0.008g 3.059g 8%
Polyunsaturated fat 0.062g 1.273g 8%
Zinc 0.13mg 0.89mg 7%
Calcium 10mg 76mg 7%
Vitamin B5 0.099mg 0.429mg 7%
Saturated fat 0.058g 1.51g 7%
Vitamin K 7.4µg 6%
Magnesium 10mg 31mg 5%
Vitamin A 18µg 0µg 2%
Vitamin E 0.37mg 2%
Potassium 175mg 124mg 2%
Choline 5.5mg 1%
Fructose 1.12g 1%
Net carbs 2.94g 68.4g N/A
Sugar 2.4g N/A
Tryptophan 0.012mg 0.14mg 0%
Threonine 0.036mg 0.337mg 0%
Isoleucine 0.024mg 0.456mg 0%
Leucine 0.036mg 0.832mg 0%
Lysine 0.039mg 0.278mg 0%
Methionine 0.007mg 0.211mg 0%
Phenylalanine 0.092mg 0.586mg 0%
Valine 0.036mg 0.514mg 0%
Histidine 0.01mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
9%
Bell pepper
70%
Crouton

Comparison summary

Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 695mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 1.452g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 40)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $1.2)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.