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  6. Bell pepper vs. Winter squash

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

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What are the differences between bell peppers and winter squash?

  • Bell peppers are higher in vitamin C, yet winter squash is higher in vitamin A.
  • Winter squash's daily need coverage for vitamin A is 97% more.
  • Bell peppers have 8 times more vitamin C than winter squash. While bell peppers have 80.4mg of vitamin C, winter squash has only 9.6mg.
  • The glycemic index of winter squash is lower.

We used Peppers, sweet, green, raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Bell pepper vs Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +29.4%
Contains more CopperCopper +24.2%
Contains more ZincZinc +69.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +∞%
~equal in Phosphorus ~19mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +737.5%
Contains more Vitamin EVitamin E +208.3%
Contains more Vitamin B1Vitamin B1 +256.3%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +68.2%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin B5Vitamin B5 +136.4%
Contains more FolateFolate +100%
Contains more CholineCholine +92.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Winter squash DV% diff.
Vitamin C 80.4mg 9.6mg 79%
Vitamin A 18µg 261µg 27%
Vitamin B6 0.224mg 0.161mg 5%
Fiber 1.7g 2.8g 4%
Vitamin B1 0.057mg 0.016mg 3%
Folate 10µg 20µg 3%
Vitamin K 7.4µg 4.4µg 3%
Vitamin B5 0.099mg 0.234mg 3%
Vitamin B2 0.028mg 0.067mg 3%
Manganese 0.122mg 0.187mg 3%
Potassium 175mg 241mg 2%
Copper 0.066mg 0.082mg 2%
Vitamin E 0.37mg 0.12mg 2%
Polyunsaturated fat 0.062g 0.147g 1%
Choline 5.5mg 10.6mg 1%
Selenium 0µg 0.4µg 1%
Calories 20kcal 37kcal 1%
Fructose 1.12g 1%
Zinc 0.13mg 0.22mg 1%
Iron 0.34mg 0.44mg 1%
Calcium 10mg 22mg 1%
Magnesium 10mg 13mg 1%
Carbs 4.64g 8.85g 1%
Protein 0.86g 0.89g 0%
Fats 0.17g 0.35g 0%
Net carbs 2.94g 6.05g N/A
Sugar 2.4g 3.3g N/A
Phosphorus 20mg 19mg 0%
Sodium 3mg 1mg 0%
Vitamin B3 0.48mg 0.495mg 0%
Saturated fat 0.058g 0.072g 0%
Monounsaturated fat 0.008g 0.026g 0%
Tryptophan 0.012mg 0.013mg 0%
Threonine 0.036mg 0.027mg 0%
Isoleucine 0.024mg 0.035mg 0%
Leucine 0.036mg 0.05mg 0%
Lysine 0.039mg 0.033mg 0%
Methionine 0.007mg 0.011mg 0%
Phenylalanine 0.092mg 0.035mg 0%
Valine 0.036mg 0.038mg 0%
Histidine 0.01mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more FatsFats +105.9%
Contains more CarbsCarbs +90.7%
Contains more OtherOther +59.1%
~equal in Protein ~0.89g
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +137.1%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.