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Bell pepper vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between bell peppers and summer squash

  • Bell peppers have more vitamin C; however, summer squash has more vitamin B2.
  • Daily need coverage for vitamin C for bell peppers is 70% higher.
  • Summer squash has 2 times less fiber than bell peppers. Bell peppers have 1.7g of fiber, while summer squash has 1.1g.
  • Bell peppers have a higher glycemic index than summer squash.

Food types used in this article are Peppers, sweet, green, raw and Squash, summer, all varieties, raw.

Infographic

Bell pepper vs Summer squash 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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CopperCopper +29.4%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +49.7%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +43.4%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.35mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +372.9%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +208.3%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin KVitamin K +146.7%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more FolateFolate +190%
Contains more CholineCholine +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Summer squash DV% diff.
Vitamin C 80.4mg 17mg 70%
Vitamin B2 0.028mg 0.142mg 9%
Folate 10µg 29µg 5%
Vitamin K 7.4µg 3µg 4%
Potassium 175mg 262mg 3%
Phosphorus 20mg 38mg 3%
Copper 0.066mg 0.051mg 2%
Manganese 0.122mg 0.175mg 2%
Magnesium 10mg 17mg 2%
Vitamin E 0.37mg 0.12mg 2%
Fiber 1.7g 1.1g 2%
Zinc 0.13mg 0.29mg 1%
Vitamin B1 0.057mg 0.048mg 1%
Protein 0.86g 1.21g 1%
Calcium 10mg 15mg 1%
Vitamin B5 0.099mg 0.155mg 1%
Vitamin A 18µg 10µg 1%
Calories 20kcal 16kcal 0%
Fats 0.17g 0.18g 0%
Carbs 4.64g 3.35g 0%
Net carbs 2.94g 2.25g N/A
Iron 0.34mg 0.35mg 0%
Sugar 2.4g 2.2g N/A
Sodium 3mg 2mg 0%
Selenium 0µg 0.2µg 0%
Vitamin B3 0.48mg 0.487mg 0%
Vitamin B6 0.224mg 0.218mg 0%
Choline 5.5mg 6.7mg 0%
Saturated fat 0.058g 0.044g 0%
Monounsaturated fat 0.008g 0.016g 0%
Polyunsaturated fat 0.062g 0.089g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.036mg 0.028mg 0%
Isoleucine 0.024mg 0.042mg 0%
Leucine 0.036mg 0.069mg 0%
Lysine 0.039mg 0.065mg 0%
Methionine 0.007mg 0.017mg 0%
Phenylalanine 0.092mg 0.041mg 0%
Valine 0.036mg 0.053mg 0%
Histidine 0.01mg 0.025mg 0%
Fructose 1.12g 0.95g 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +38.5%
Contains more ProteinProtein +40.7%
Contains more OtherOther +40.9%
~equal in Fats ~0.18g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -24.1%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +43.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +266.7%
Contains more GlucoseGlucose +54.7%
Contains more FructoseFructose +17.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.