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  6. Bell pepper vs. Pumpkin

Bell pepper vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between bell peppers and pumpkin

  • Bell peppers have more vitamin C, vitamin B6, and vitamin K; however, pumpkin is higher in vitamin A, copper, vitamin B2, and iron.
  • Pumpkin covers your daily vitamin A needs 163% more than bell peppers.
  • Pumpkin contains 9 times less vitamin C than bell peppers. Bell peppers contain 80.4mg of vitamin C, while pumpkin contains 9mg.
  • The glycemic index of pumpkin is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +135.3%
Contains more CopperCopper +92.4%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.125mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +793.3%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B6Vitamin B6 +267.2%
Contains more Vitamin KVitamin K +572.7%
Contains more Vitamin AVitamin A +2266.7%
Contains more Vitamin EVitamin E +186.5%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +201%
Contains more FolateFolate +60%
Contains more CholineCholine +49.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Pumpkin DV% diff.
Vitamin C 80.4mg 9mg 79%
Vitamin A 18µg 426µg 45%
Vitamin B6 0.224mg 0.061mg 13%
Copper 0.066mg 0.127mg 7%
Iron 0.34mg 0.8mg 6%
Vitamin B2 0.028mg 0.11mg 6%
Fiber 1.7g 0.5g 5%
Potassium 175mg 340mg 5%
Vitamin E 0.37mg 1.06mg 5%
Vitamin K 7.4µg 1.1µg 5%
Vitamin B5 0.099mg 0.298mg 4%
Phosphorus 20mg 44mg 3%
Folate 10µg 16µg 2%
Zinc 0.13mg 0.32mg 2%
Vitamin B3 0.48mg 0.6mg 1%
Selenium 0µg 0.3µg 1%
Fructose 1.12g 1%
Vitamin B1 0.057mg 0.05mg 1%
Carbs 4.64g 6.5g 1%
Calcium 10mg 21mg 1%
Calories 20kcal 26kcal 0%
Protein 0.86g 1g 0%
Fats 0.17g 0.1g 0%
Net carbs 2.94g 6g N/A
Magnesium 10mg 12mg 0%
Sugar 2.4g 2.76g N/A
Sodium 3mg 1mg 0%
Manganese 0.122mg 0.125mg 0%
Saturated fat 0.058g 0.052g 0%
Choline 5.5mg 8.2mg 0%
Monounsaturated fat 0.008g 0.013g 0%
Polyunsaturated fat 0.062g 0.005g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.036mg 0.029mg 0%
Isoleucine 0.024mg 0.031mg 0%
Leucine 0.036mg 0.046mg 0%
Lysine 0.039mg 0.054mg 0%
Methionine 0.007mg 0.011mg 0%
Phenylalanine 0.092mg 0.032mg 0%
Valine 0.036mg 0.035mg 0%
Histidine 0.01mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +70%
Contains more ProteinProtein +16.3%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +81.8%
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Poly. FatPolyunsaturated fat +1140%
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +62.5%

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. 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.