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Bell pepper vs Potato - In-Depth Nutrition Comparison

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A recap on differences between Bell pepper and Potato

  • Bell pepper has more Vitamin C, however Potato is higher in Potassium, Iron, Vitamin B6, and Phosphorus.
  • Bell pepper covers your daily Vitamin C needs 67% more than Potato.

Food varieties used in this article are Peppers, sweet, green, raw and Potatoes, flesh and skin, raw.

Infographic

Bell pepper vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Iron +138.2%
Contains more Calcium +20%
Contains more Potassium +142.9%
Contains more Magnesium +130%
Contains more Copper +66.7%
Contains more Zinc +130.8%
Contains more Phosphorus +185%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains less Sodium -50%
Contains more Iron +138.2%
Contains more Calcium +20%
Contains more Potassium +142.9%
Contains more Magnesium +130%
Contains more Copper +66.7%
Contains more Zinc +130.8%
Contains more Phosphorus +185%

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
:
6
Potato
Contains more Vitamin C +308.1%
Contains more Vitamin A +18400%
Contains more Vitamin E +3600%
Contains more Vitamin K +270%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +33%
Contains more Folate +50%
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 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +308.1%
Contains more Vitamin A +18400%
Contains more Vitamin E +3600%
Contains more Vitamin K +270%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +33%
Contains more Folate +50%

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

All nutrients comparison - raw data values

Nutrient Bell pepper Potato Opinion
Calories 20kcal 77kcal Potato
Protein 0.86g 2.05g Potato
Fats 0.17g 0.09g Bell pepper
Vitamin C 80.4mg 19.7mg Bell pepper
Net carbs 2.94g 15.39g Potato
Carbs 4.64g 17.49g Potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.34mg 0.81mg Potato
Calcium 10mg 12mg Potato
Potassium 175mg 425mg Potato
Magnesium 10mg 23mg Potato
Sugar 2.4g 0.82g Potato
Fiber 1.7g 2.1g Potato
Copper 0.066mg 0.11mg Potato
Zinc 0.13mg 0.3mg Potato
Starch 0g 15.29g Potato
Phosphorus 20mg 57mg Potato
Sodium 3mg 6mg Bell pepper
Vitamin A 370IU 2IU Bell pepper
Vitamin E 0.37mg 0.01mg Bell pepper
Vitamin D 0µg 0µg
Vitamin B1 0.057mg 0.081mg Potato
Vitamin B2 0.028mg 0.032mg Potato
Vitamin B3 0.48mg 1.061mg Potato
Vitamin B5 0.099mg 0.295mg Potato
Vitamin B6 0.224mg 0.298mg Potato
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 2µg Bell pepper
Folate 10µg 15µg Potato
Trans Fat 0g 0g
Saturated Fat 0.058g 0.025g Potato
Monounsaturated Fat 0.008g 0.002g Bell pepper
Polyunsaturated fat 0.062g 0.042g Bell pepper
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.036mg 0.067mg Potato
Isoleucine 0.024mg 0.066mg Potato
Leucine 0.036mg 0.098mg Potato
Lysine 0.039mg 0.107mg Potato
Methionine 0.007mg 0.032mg Potato
Phenylalanine 0.092mg 0.081mg Bell pepper
Valine 0.036mg 0.103mg Potato
Histidine 0.01mg 0.035mg Potato
Fructose 1.12g 0.26g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Potato
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
18
Potato
Mineral Summary Score
9
Bell pepper
20
Potato

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
12%
Potato
Carbohydrates
5%
Bell pepper
17%
Potato
Fats
1%
Bell pepper
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.1)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 54)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.