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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%

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

All nutrients comparison - raw data values

Nutrient Bell pepper Pumpkin Opinion
Calories 20kcal 26kcal Pumpkin
Protein 0.86g 1g Pumpkin
Fats 0.17g 0.1g Bell pepper
Vitamin C 80.4mg 9mg Bell pepper
Net carbs 2.94g 6g Pumpkin
Carbs 4.64g 6.5g Pumpkin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.34mg 0.8mg Pumpkin
Calcium 10mg 21mg Pumpkin
Potassium 175mg 340mg Pumpkin
Magnesium 10mg 12mg Pumpkin
Sugar 2.4g 2.76g Bell pepper
Fiber 1.7g 0.5g Bell pepper
Copper 0.066mg 0.127mg Pumpkin
Zinc 0.13mg 0.32mg Pumpkin
Starch 0g g Bell pepper
Phosphorus 20mg 44mg Pumpkin
Sodium 3mg 1mg Pumpkin
Vitamin A 370IU 8513IU Pumpkin
Vitamin E 0.37mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.057mg 0.05mg Bell pepper
Vitamin B2 0.028mg 0.11mg Pumpkin
Vitamin B3 0.48mg 0.6mg Pumpkin
Vitamin B5 0.099mg 0.298mg Pumpkin
Vitamin B6 0.224mg 0.061mg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 1.1µg Bell pepper
Folate 10µg 16µg Pumpkin
Trans Fat 0g 0g
Saturated Fat 0.058g 0.052g Pumpkin
Monounsaturated Fat 0.008g 0.013g Pumpkin
Polyunsaturated fat 0.062g 0.005g Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.029mg Bell pepper
Isoleucine 0.024mg 0.031mg Pumpkin
Leucine 0.036mg 0.046mg Pumpkin
Lysine 0.039mg 0.054mg Pumpkin
Methionine 0.007mg 0.011mg Pumpkin
Phenylalanine 0.092mg 0.032mg Bell pepper
Valine 0.036mg 0.035mg Bell pepper
Histidine 0.01mg 0.016mg Pumpkin
Fructose 1.12g g Bell pepper

Which food is preferable for your diet?

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

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 is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (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 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. 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.