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Bell pepper vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Bell pepper and Spinach raw

  • Bell pepper has more Vitamin C, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Potassium, and Vitamin E .
  • Spinach raw covers your daily Vitamin K needs 396% more than Bell pepper.
  • Spinach raw has 3 times less Vitamin C than Bell pepper. Bell pepper has 80.4mg of Vitamin C, while Spinach raw has 28.1mg.

Specific food types used in this comparison are Peppers, sweet, green, raw and Spinach, raw.

Infographic

Bell pepper vs Spinach raw 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.
Contains less Sodium -96.2%
Contains more Calcium +890%
Contains more Iron +697.1%
Contains more Magnesium +690%
Contains more Phosphorus +145%
Contains more Potassium +218.9%
Contains more Zinc +307.7%
Contains more Copper +97%
Contains more Manganese +635.2%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -96.2%
Contains more Calcium +890%
Contains more Iron +697.1%
Contains more Magnesium +690%
Contains more Phosphorus +145%
Contains more Potassium +218.9%
Contains more Zinc +307.7%
Contains more Copper +97%
Contains more Manganese +635.2%
Contains more Selenium +∞%

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.
:
Contains more Vitamin C +186.1%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +14.9%
Contains more Vitamin A +2434.3%
Contains more Vitamin E +448.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +50.8%
Contains more Folate +1840%
Contains more Choline +250.9%
Contains more Vitamin K +6425.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 3% 19%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin C +186.1%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +14.9%
Contains more Vitamin A +2434.3%
Contains more Vitamin E +448.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +50.8%
Contains more Folate +1840%
Contains more Choline +250.9%
Contains more Vitamin K +6425.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +27.8%
Contains more Protein +232.6%
Contains more Fats +129.4%
Contains more Other +290.9%
Equal in Water - 91.4
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +27.8%
Contains more Protein +232.6%
Contains more Fats +129.4%
Contains more Other +290.9%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +166.1%
Equal in Saturated Fat - 0.063
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +166.1%
Equal in Saturated Fat - 0.063

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +57.1%
Contains more Glucose +954.5%
Contains more Fructose +646.7%
Contains more Galactose +∞%
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +57.1%
Contains more Glucose +954.5%
Contains more Fructose +646.7%
Contains more Galactose +∞%

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 Spinach raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Spinach raw Opinion
Net carbs 2.94g 1.43g Bell pepper
Protein 0.86g 2.86g Spinach raw
Fats 0.17g 0.39g Spinach raw
Carbs 4.64g 3.63g Bell pepper
Calories 20kcal 23kcal Spinach raw
Fructose 1.12g 0.15g Bell pepper
Sugar 2.4g 0.42g Spinach raw
Fiber 1.7g 2.2g Spinach raw
Calcium 10mg 99mg Spinach raw
Iron 0.34mg 2.71mg Spinach raw
Magnesium 10mg 79mg Spinach raw
Phosphorus 20mg 49mg Spinach raw
Potassium 175mg 558mg Spinach raw
Sodium 3mg 79mg Bell pepper
Zinc 0.13mg 0.53mg Spinach raw
Copper 0.066mg 0.13mg Spinach raw
Manganese 0.122mg 0.897mg Spinach raw
Selenium 0µg 1µg Spinach raw
Vitamin A 370IU 9377IU Spinach raw
Vitamin A RAE 18µg 469µg Spinach raw
Vitamin E 0.37mg 2.03mg Spinach raw
Vitamin C 80.4mg 28.1mg Bell pepper
Vitamin B1 0.057mg 0.078mg Spinach raw
Vitamin B2 0.028mg 0.189mg Spinach raw
Vitamin B3 0.48mg 0.724mg Spinach raw
Vitamin B5 0.099mg 0.065mg Bell pepper
Vitamin B6 0.224mg 0.195mg Bell pepper
Folate 10µg 194µg Spinach raw
Choline 5.5mg 19.3mg Spinach raw
Vitamin K 7.4µg 482.9µg Spinach raw
Tryptophan 0.012mg 0.039mg Spinach raw
Threonine 0.036mg 0.122mg Spinach raw
Isoleucine 0.024mg 0.147mg Spinach raw
Leucine 0.036mg 0.223mg Spinach raw
Lysine 0.039mg 0.174mg Spinach raw
Methionine 0.007mg 0.053mg Spinach raw
Phenylalanine 0.092mg 0.129mg Spinach raw
Valine 0.036mg 0.161mg Spinach raw
Histidine 0.01mg 0.064mg Spinach raw
Saturated Fat 0.058g 0.063g Bell pepper
Monounsaturated Fat 0.008g 0.01g Spinach raw
Polyunsaturated fat 0.062g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
32%
Bell pepper
168%
Spinach raw
Minerals Daily Need Coverage Score
9%
Bell pepper
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.98g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.