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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 pepper and Winter squash?

  • Bell pepper is higher in Vitamin C, yet Winter squash is higher in Vitamin A RAE.
  • Bell pepper's daily need coverage for Vitamin C is 79% more.

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
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
1
:
9
Winter squash
Winter squash
Contains more Calcium +120%
Contains more Iron +29.4%
Contains more Magnesium +30%
Contains more Potassium +37.7%
Contains less Sodium -66.7%
Contains more Zinc +69.2%
Contains more Copper +24.2%
Contains more Manganese +53.3%
Contains more Selenium +∞%
Equal in Phosphorus - 19
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +120%
Contains more Iron +29.4%
Contains more Magnesium +30%
Contains more Potassium +37.7%
Contains less Sodium -66.7%
Contains more Zinc +69.2%
Contains more Copper +24.2%
Contains more Manganese +53.3%
Contains more Selenium +∞%
Equal in Phosphorus - 19

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
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +208.3%
Contains more Vitamin C +737.5%
Contains more Vitamin B1 +256.3%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +68.2%
Contains more Vitamin A +1311.6%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B5 +136.4%
Contains more Folate +100%
Equal in Vitamin B3 - 0.495
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +208.3%
Contains more Vitamin C +737.5%
Contains more Vitamin B1 +256.3%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +68.2%
Contains more Vitamin A +1311.6%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B5 +136.4%
Contains more Folate +100%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
4
Winter squash
Winter squash
Contains more Fats +105.9%
Contains more Carbs +90.7%
Contains more Other +59.1%
Equal in Protein - 0.89
Equal in Water - 89.21
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +105.9%
Contains more Carbs +90.7%
Contains more Other +59.1%
Equal in Protein - 0.89
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +137.1%
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +137.1%

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 Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Winter squash Opinion
Net carbs 2.94g 6.05g Winter squash
Protein 0.86g 0.89g Winter squash
Fats 0.17g 0.35g Winter squash
Carbs 4.64g 8.85g Winter squash
Calories 20kcal 37kcal Winter squash
Fructose 1.12g Bell pepper
Sugar 2.4g 3.3g Bell pepper
Fiber 1.7g 2.8g Winter squash
Calcium 10mg 22mg Winter squash
Iron 0.34mg 0.44mg Winter squash
Magnesium 10mg 13mg Winter squash
Phosphorus 20mg 19mg Bell pepper
Potassium 175mg 241mg Winter squash
Sodium 3mg 1mg Winter squash
Zinc 0.13mg 0.22mg Winter squash
Copper 0.066mg 0.082mg Winter squash
Manganese 0.122mg 0.187mg Winter squash
Selenium 0µg 0.4µg Winter squash
Vitamin A 370IU 5223IU Winter squash
Vitamin A RAE 18µg 261µg Winter squash
Vitamin E 0.37mg 0.12mg Bell pepper
Vitamin C 80.4mg 9.6mg Bell pepper
Vitamin B1 0.057mg 0.016mg Bell pepper
Vitamin B2 0.028mg 0.067mg Winter squash
Vitamin B3 0.48mg 0.495mg Winter squash
Vitamin B5 0.099mg 0.234mg Winter squash
Vitamin B6 0.224mg 0.161mg Bell pepper
Folate 10µg 20µg Winter squash
Vitamin K 7.4µg 4.4µg Bell pepper
Tryptophan 0.012mg 0.013mg Winter squash
Threonine 0.036mg 0.027mg Bell pepper
Isoleucine 0.024mg 0.035mg Winter squash
Leucine 0.036mg 0.05mg Winter squash
Lysine 0.039mg 0.033mg Bell pepper
Methionine 0.007mg 0.011mg Winter squash
Phenylalanine 0.092mg 0.035mg Bell pepper
Valine 0.036mg 0.038mg Winter squash
Histidine 0.01mg 0.017mg Winter squash
Saturated Fat 0.058g 0.072g Bell pepper
Monounsaturated Fat 0.008g 0.026g Winter squash
Polyunsaturated fat 0.062g 0.147g Winter squash

Which food is preferable for your diet?

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

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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
38%
Winter squash
Minerals Daily Need Coverage Score
9%
Bell pepper
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.3)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.014g)
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. 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.