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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 pepper and Pumpkin

  • Bell pepper has more Vitamin C, Vitamin B6, and Vitamin K, however, Pumpkin is higher in Vitamin A RAE, 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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bell pepper
Bell pepper
0
:
10
Pumpkin
Pumpkin
Contains more Calcium +110%
Contains more Iron +135.3%
Contains more Magnesium +20%
Contains more Phosphorus +120%
Contains more Potassium +94.3%
Contains less Sodium -66.7%
Contains more Zinc +146.2%
Contains more Copper +92.4%
Contains more Selenium +∞%
Equal in Manganese - 0.125
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +110%
Contains more Iron +135.3%
Contains more Magnesium +20%
Contains more Phosphorus +120%
Contains more Potassium +94.3%
Contains less Sodium -66.7%
Contains more Zinc +146.2%
Contains more Copper +92.4%
Contains more Selenium +∞%
Equal in Manganese - 0.125

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.
Bell pepper
Bell pepper
4
:
6
Pumpkin
Pumpkin
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
2
:
3
Pumpkin
Pumpkin
Contains more Fats +70%
Contains more Protein +16.3%
Contains more Carbs +40.1%
Contains more Other +81.8%
Equal in Water - 91.6
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +70%
Contains more Protein +16.3%
Contains more Carbs +40.1%
Contains more Other +81.8%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
2
Pumpkin
Pumpkin
Contains more Polyunsaturated fat +1140%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +62.5%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Polyunsaturated fat +1140%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +62.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.94g 6g Pumpkin
Protein 0.86g 1g Pumpkin
Fats 0.17g 0.1g Bell pepper
Carbs 4.64g 6.5g Pumpkin
Calories 20kcal 26kcal Pumpkin
Fructose 1.12g Bell pepper
Sugar 2.4g 2.76g Bell pepper
Fiber 1.7g 0.5g Bell pepper
Calcium 10mg 21mg Pumpkin
Iron 0.34mg 0.8mg Pumpkin
Magnesium 10mg 12mg Pumpkin
Phosphorus 20mg 44mg Pumpkin
Potassium 175mg 340mg Pumpkin
Sodium 3mg 1mg Pumpkin
Zinc 0.13mg 0.32mg Pumpkin
Copper 0.066mg 0.127mg Pumpkin
Manganese 0.122mg 0.125mg Pumpkin
Selenium 0µg 0.3µg Pumpkin
Vitamin A 370IU 8513IU Pumpkin
Vitamin A RAE 18µg 426µg Pumpkin
Vitamin E 0.37mg 1.06mg Pumpkin
Vitamin C 80.4mg 9mg Bell pepper
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
Folate 10µg 16µg Pumpkin
Vitamin K 7.4µg 1.1µg 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
Saturated Fat 0.058g 0.052g Pumpkin
Monounsaturated Fat 0.008g 0.013g Pumpkin
Polyunsaturated fat 0.062g 0.005g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Bell pepper
55%
Pumpkin
Minerals Daily Need Coverage Score
9%
Bell pepper
16%
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 - 20)
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

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.