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Bell pepper vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Bell pepper and Pumpkin

  • Bell pepper has more Vitamin C, Vitamin B6 and Vitamin K, however Pumpkin is higher in Vitamin A, Copper, Vitamin B2 and Iron.
  • Bell pepper covers your daily Vitamin C needs 79% more than Pumpkin.
  • Pumpkin contains 7 times less Vitamin K than Bell pepper. Bell pepper contains 7.4µg of Vitamin K, while Pumpkin contains 1.1µg.

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

Infographic

Bell pepper vs Pumpkin 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 Iron +135.3%
Contains more Calcium +110%
Contains more Potassium +94.3%
Contains more Magnesium +20%
Contains more Copper +92.4%
Contains more Zinc +146.2%
Contains more Phosphorus +120%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +135.3%
Contains more Calcium +110%
Contains more Potassium +94.3%
Contains more Magnesium +20%
Contains more Copper +92.4%
Contains more Zinc +146.2%
Contains more Phosphorus +120%
Contains less Sodium -66.7%

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 C +793.3%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +267.2%
Contains more Vitamin K +572.7%
Contains more Vitamin A +2200.8%
Contains more Vitamin E +186.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +201%
Contains more Folate +60%
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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +793.3%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +267.2%
Contains more Vitamin K +572.7%
Contains more Vitamin A +2200.8%
Contains more Vitamin E +186.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +201%
Contains more Folate +60%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Bell pepper
55
Pumpkin
Mineral Summary Score
9
Bell pepper
18
Pumpkin

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 the food
Protein
5%
Bell pepper
6%
Pumpkin
Carbohydrates
5%
Bell pepper
7%
Pumpkin
Fats
1%
Bell pepper
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bell pepper Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Sugars?
Bell pepper
Bell pepper contains less Sugars (difference - 0.36g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bell pepper Pumpkin Opinion
Calories 20 26 Pumpkin
Protein 0.86 1 Pumpkin
Fats 0.17 0.1 Bell pepper
Vitamin C 80.4 9 Bell pepper
Carbs 4.64 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.8 Pumpkin
Calcium 10 21 Pumpkin
Potassium 175 340 Pumpkin
Magnesium 10 12 Pumpkin
Sugars 2.4 2.76 Bell pepper
Fiber 1.7 0.5 Bell pepper
Copper 0.066 0.127 Pumpkin
Zinc 0.13 0.32 Pumpkin
Starch 0 Bell pepper
Phosphorus 20 44 Pumpkin
Sodium 3 1 Pumpkin
Vitamin A 370 8513 Pumpkin
Vitamin E 0.37 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.057 0.05 Bell pepper
Vitamin B2 0.028 0.11 Pumpkin
Vitamin B3 0.48 0.6 Pumpkin
Vitamin B5 0.099 0.298 Pumpkin
Vitamin B6 0.224 0.061 Bell pepper
Vitamin B12 0 0
Vitamin K 7.4 1.1 Bell pepper
Folate 10 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.058 0.052 Pumpkin
Monounsaturated Fat 0.008 0.013 Pumpkin
Polyunsaturated fat 0.062 0.005 Bell pepper
Tryptophan 0.012 0.012
Threonine 0.036 0.029 Bell pepper
Isoleucine 0.024 0.031 Pumpkin
Leucine 0.036 0.046 Pumpkin
Lysine 0.039 0.054 Pumpkin
Methionine 0.007 0.011 Pumpkin
Phenylalanine 0.092 0.032 Bell pepper
Valine 0.036 0.035 Bell pepper
Histidine 0.01 0.016 Pumpkin
Fructose 1.12 Bell pepper

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 of 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.