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Bell pepper vs. Wheat — In-Depth Nutrition Comparison

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How are bell peppers and wheat different?

  • Bell peppers are higher in vitamin C; however, wheat is richer in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, and vitamin B1.
  • Daily need coverage for selenium for wheat is 163% higher.
  • Bell peppers have a lower glycemic index (32) than wheat (50).

Peppers, sweet, green, raw and Wheat, durum are the varieties used in this article.

Infographic

Bell pepper vs Wheat  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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +1340%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +935.3%
Contains more CopperCopper +737.9%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +2440%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2368.9%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +635.1%
Contains more Vitamin B2Vitamin B2 +332.1%
Contains more Vitamin B3Vitamin B3 +1303.8%
Contains more Vitamin B5Vitamin B5 +844.4%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Wheat DV% diff.
Selenium 0µg 89.4µg 163%
Manganese 0.122mg 3.012mg 126%
Vitamin C 80.4mg 0mg 89%
Phosphorus 20mg 508mg 70%
Copper 0.066mg 0.553mg 54%
Iron 0.34mg 3.52mg 40%
Vitamin B3 0.48mg 6.738mg 39%
Zinc 0.13mg 4.16mg 37%
Magnesium 10mg 144mg 32%
Vitamin B1 0.057mg 0.419mg 30%
Protein 0.86g 13.68g 26%
Carbs 4.64g 71.13g 22%
Vitamin B5 0.099mg 0.935mg 17%
Calories 20kcal 339kcal 16%
Vitamin B6 0.224mg 0.419mg 15%
Potassium 175mg 431mg 8%
Folate 10µg 43µg 8%
Fiber 1.7g 7%
Vitamin B2 0.028mg 0.121mg 7%
Polyunsaturated fat 0.062g 0.978g 6%
Vitamin K 7.4µg 6%
Fats 0.17g 2.47g 4%
Saturated fat 0.058g 0.454g 2%
Vitamin A 18µg 0µg 2%
Vitamin E 0.37mg 2%
Calcium 10mg 34mg 2%
Monounsaturated fat 0.008g 0.344g 1%
Choline 5.5mg 1%
Fructose 1.12g 1%
Net carbs 2.94g 71.13g N/A
Sugar 2.4g N/A
Sodium 3mg 2mg 0%
Tryptophan 0.012mg 0.176mg 0%
Threonine 0.036mg 0.366mg 0%
Isoleucine 0.024mg 0.533mg 0%
Leucine 0.036mg 0.934mg 0%
Lysine 0.039mg 0.303mg 0%
Methionine 0.007mg 0.221mg 0%
Phenylalanine 0.092mg 0.681mg 0%
Valine 0.036mg 0.594mg 0%
Histidine 0.01mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +758.2%
Contains more ProteinProtein +1490.7%
Contains more FatsFats +1352.9%
Contains more CarbsCarbs +1433%
Contains more OtherOther +304.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +1477.4%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.