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Bell pepper vs Kiwifruit - In-Depth Nutrition Comparison

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Differences between Bell pepper and Kiwifruit

  • Bell pepper has more Vitamin B6, while Kiwifruit has more Vitamin K, Vitamin C, Vitamin E , Copper, and Fiber.
  • Kiwifruit's daily need coverage for Vitamin K is 27% higher.
  • Kiwifruit contains 4 times less Vitamin B6 than Bell pepper. Bell pepper contains 0.224mg of Vitamin B6, while Kiwifruit contains 0.063mg.

The food types used in this comparison are Peppers, sweet, green, raw and Kiwifruit, green, raw.

Infographic

Bell pepper vs Kiwifruit 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
Contains more Calcium +240%
Contains more Potassium +78.3%
Contains more Magnesium +70%
Contains more Copper +97%
Contains more Phosphorus +70%
Equal in Iron - 0.31
Equal in Zinc - 0.14
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Calcium +240%
Contains more Potassium +78.3%
Contains more Magnesium +70%
Contains more Copper +97%
Contains more Phosphorus +70%
Equal in Iron - 0.31
Equal in Zinc - 0.14
Equal in Sodium - 3

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
:
Contains more Vitamin A +325.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +255.6%
Contains more Vitamin C +15.3%
Contains more Vitamin E +294.6%
Contains more Vitamin B5 +84.8%
Contains more Vitamin K +444.6%
Contains more Folate +150%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin A +325.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +255.6%
Contains more Vitamin C +15.3%
Contains more Vitamin E +294.6%
Contains more Vitamin B5 +84.8%
Contains more Vitamin K +444.6%
Contains more Folate +150%

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 Kiwifruit
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Kiwifruit Opinion
Calories 20kcal 61kcal Kiwifruit
Protein 0.86g 1.14g Kiwifruit
Fats 0.17g 0.52g Kiwifruit
Vitamin C 80.4mg 92.7mg Kiwifruit
Net carbs 2.94g 11.66g Kiwifruit
Carbs 4.64g 14.66g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.34mg 0.31mg Bell pepper
Calcium 10mg 34mg Kiwifruit
Potassium 175mg 312mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Sugar 2.4g 8.99g Bell pepper
Fiber 1.7g 3g Kiwifruit
Copper 0.066mg 0.13mg Kiwifruit
Zinc 0.13mg 0.14mg Kiwifruit
Starch 0g 0g
Phosphorus 20mg 34mg Kiwifruit
Sodium 3mg 3mg
Vitamin A 370IU 87IU Bell pepper
Vitamin E 0.37mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.057mg 0.027mg Bell pepper
Vitamin B2 0.028mg 0.025mg Bell pepper
Vitamin B3 0.48mg 0.341mg Bell pepper
Vitamin B5 0.099mg 0.183mg Kiwifruit
Vitamin B6 0.224mg 0.063mg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 40.3µg Kiwifruit
Folate 10µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.058g 0.029g Kiwifruit
Monounsaturated Fat 0.008g 0.047g Kiwifruit
Polyunsaturated fat 0.062g 0.287g Kiwifruit
Tryptophan 0.012mg 0.015mg Kiwifruit
Threonine 0.036mg 0.047mg Kiwifruit
Isoleucine 0.024mg 0.051mg Kiwifruit
Leucine 0.036mg 0.066mg Kiwifruit
Lysine 0.039mg 0.061mg Kiwifruit
Methionine 0.007mg 0.024mg Kiwifruit
Phenylalanine 0.092mg 0.044mg Bell pepper
Valine 0.036mg 0.057mg Kiwifruit
Histidine 0.01mg 0.027mg Kiwifruit
Fructose 1.12g 4.35g Kiwifruit

Which food is preferable for your diet?

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

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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
42
Kiwifruit
Mineral Summary Score
9
Bell pepper
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
5%
Bell pepper
15%
Kiwifruit
Fats
1%
Bell pepper
2%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 6.59g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 26)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.