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  6. Bell pepper vs. Kale

Bell pepper vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Bell pepper and Kale?

  • Bell pepper is higher in Vitamin C, and Vitamin B6, yet Kale is higher in Vitamin K, Vitamin A RAE, Manganese, Copper, Iron, and Calcium.
  • Kale's daily need coverage for Vitamin K is 675% more.
  • Bell pepper has 2 times more Vitamin C than Kale. While Bell pepper has 80.4mg of Vitamin C, Kale has only 41mg.

We used Peppers, sweet, green, raw and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Bell pepper vs Kale 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
Kale
Kale
Contains less Sodium -87%
Contains more Calcium +620%
Contains more Iron +164.7%
Contains more Magnesium +80%
Contains more Phosphorus +40%
Contains more Potassium +30.3%
Contains more Zinc +84.6%
Contains more Copper +136.4%
Contains more Manganese +241%
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%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -87%
Contains more Calcium +620%
Contains more Iron +164.7%
Contains more Magnesium +80%
Contains more Phosphorus +40%
Contains more Potassium +30.3%
Contains more Zinc +84.6%
Contains more Copper +136.4%
Contains more Manganese +241%
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
4
:
6
Kale
Kale
Contains more Vitamin C +96.1%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +62.3%
Contains more Vitamin A +3581.4%
Contains more Vitamin E +129.7%
Contains more Vitamin B2 +150%
Contains more Folate +30%
Contains more Vitamin K +10940.5%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +96.1%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +62.3%
Contains more Vitamin A +3581.4%
Contains more Vitamin E +129.7%
Contains more Vitamin B2 +150%
Contains more Folate +30%
Contains more Vitamin K +10940.5%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
4
Kale
Kale
Contains more Protein +120.9%
Contains more Fats +135.3%
Contains more Carbs +21.3%
Contains more Other +97.7%
Equal in Water - 91.2
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +120.9%
Contains more Fats +135.3%
Contains more Carbs +21.3%
Contains more Other +97.7%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
0
:
3
Kale
Kale
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +211.3%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +211.3%

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

All nutrients comparison - raw data values

Nutrient Bell pepper Kale Opinion
Net carbs 2.94g 3.63g Kale
Protein 0.86g 1.9g Kale
Fats 0.17g 0.4g Kale
Carbs 4.64g 5.63g Kale
Calories 20kcal 28kcal Kale
Fructose 1.12g Bell pepper
Sugar 2.4g 1.25g Kale
Fiber 1.7g 2g Kale
Calcium 10mg 72mg Kale
Iron 0.34mg 0.9mg Kale
Magnesium 10mg 18mg Kale
Phosphorus 20mg 28mg Kale
Potassium 175mg 228mg Kale
Sodium 3mg 23mg Bell pepper
Zinc 0.13mg 0.24mg Kale
Copper 0.066mg 0.156mg Kale
Manganese 0.122mg 0.416mg Kale
Selenium 0µg 0.9µg Kale
Vitamin A 370IU 13621IU Kale
Vitamin A RAE 18µg 681µg Kale
Vitamin E 0.37mg 0.85mg Kale
Vitamin C 80.4mg 41mg Bell pepper
Vitamin B1 0.057mg 0.053mg Bell pepper
Vitamin B2 0.028mg 0.07mg Kale
Vitamin B3 0.48mg 0.5mg Kale
Vitamin B5 0.099mg 0.049mg Bell pepper
Vitamin B6 0.224mg 0.138mg Bell pepper
Folate 10µg 13µg Kale
Vitamin K 7.4µg 817µg Kale
Tryptophan 0.012mg 0.023mg Kale
Threonine 0.036mg 0.085mg Kale
Isoleucine 0.024mg 0.114mg Kale
Leucine 0.036mg 0.133mg Kale
Lysine 0.039mg 0.114mg Kale
Methionine 0.007mg 0.018mg Kale
Phenylalanine 0.092mg 0.097mg Kale
Valine 0.036mg 0.104mg Kale
Histidine 0.01mg 0.04mg Kale
Saturated Fat 0.058g 0.052g Kale
Monounsaturated Fat 0.008g 0.03g Kale
Polyunsaturated fat 0.062g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Bell pepper
258%
Kale
Minerals Daily Need Coverage Score
9%
Bell pepper
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.3)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 20mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.