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Cauliflower vs. Bell pepper — In-Depth Nutrition Comparison

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How are Cauliflower and Bell pepper different?

  • Cauliflower is richer in Folate, Vitamin B5, Choline, and Vitamin K, while Bell pepper is higher in Vitamin C.
  • Bell pepper covers your daily need of Vitamin C 36% more than Cauliflower.
  • Cauliflower contains 8 times more Choline than Bell pepper. Cauliflower contains 44.3mg of Choline, while Bell pepper contains 5.5mg.

Cauliflower, raw and Peppers, sweet, green, raw types were used in this article.

Infographic

Cauliflower vs Bell pepper 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 more Calcium +120%
Contains more Iron +23.5%
Contains more Magnesium +50%
Contains more Phosphorus +120%
Contains more Potassium +70.9%
Contains more Zinc +107.7%
Contains more Manganese +27%
Contains more Selenium +∞%
Contains less Sodium -90%
Contains more Copper +69.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +120%
Contains more Iron +23.5%
Contains more Magnesium +50%
Contains more Phosphorus +120%
Contains more Potassium +70.9%
Contains more Zinc +107.7%
Contains more Manganese +27%
Contains more Selenium +∞%
Contains less Sodium -90%
Contains more Copper +69.2%

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 B2 +114.3%
Contains more Vitamin B5 +573.7%
Contains more Folate +470%
Contains more Vitamin K +109.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +66.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +21.7%
Equal in Vitamin B3 - 0.48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +573.7%
Contains more Folate +470%
Contains more Vitamin K +109.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +66.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +21.7%
Equal in Vitamin B3 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +123.3%
Contains more Fats +64.7%
Contains more Other +72.7%
Equal in Carbs - 4.64
Equal in Water - 93.89
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +123.3%
Contains more Fats +64.7%
Contains more Other +72.7%
Equal in Carbs - 4.64
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +325%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +100%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +325%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +23.4%
Contains more Fructose +15.5%
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +∞%
Contains more Glucose +23.4%
Contains more Fructose +15.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Bell pepper
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Bell pepper Opinion
Net carbs 2.97g 2.94g Cauliflower
Protein 1.92g 0.86g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 4.64g Cauliflower
Calories 25kcal 20kcal Cauliflower
Fructose 0.97g 1.12g Bell pepper
Sugar 1.91g 2.4g Cauliflower
Fiber 2g 1.7g Cauliflower
Calcium 22mg 10mg Cauliflower
Iron 0.42mg 0.34mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 20mg Cauliflower
Potassium 299mg 175mg Cauliflower
Sodium 30mg 3mg Bell pepper
Zinc 0.27mg 0.13mg Cauliflower
Copper 0.039mg 0.066mg Bell pepper
Manganese 0.155mg 0.122mg Cauliflower
Selenium 0.6µg 0µg Cauliflower
Vitamin A 0IU 370IU Bell pepper
Vitamin A RAE 0µg 18µg Bell pepper
Vitamin E 0.08mg 0.37mg Bell pepper
Vitamin C 48.2mg 80.4mg Bell pepper
Vitamin B1 0.05mg 0.057mg Bell pepper
Vitamin B2 0.06mg 0.028mg Cauliflower
Vitamin B3 0.507mg 0.48mg Cauliflower
Vitamin B5 0.667mg 0.099mg Cauliflower
Vitamin B6 0.184mg 0.224mg Bell pepper
Folate 57µg 10µg Cauliflower
Vitamin K 15.5µg 7.4µg Cauliflower
Tryptophan 0.02mg 0.012mg Cauliflower
Threonine 0.076mg 0.036mg Cauliflower
Isoleucine 0.071mg 0.024mg Cauliflower
Leucine 0.106mg 0.036mg Cauliflower
Lysine 0.217mg 0.039mg Cauliflower
Methionine 0.02mg 0.007mg Cauliflower
Phenylalanine 0.065mg 0.092mg Bell pepper
Valine 0.125mg 0.036mg Cauliflower
Histidine 0.056mg 0.01mg Cauliflower
Saturated Fat 0.13g 0.058g Bell pepper
Monounsaturated Fat 0.034g 0.008g Cauliflower
Polyunsaturated fat 0.031g 0.062g Bell pepper
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Bell pepper
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
30%
Cauliflower
34%
Bell pepper
Minerals Daily Need Coverage Score
13%
Cauliflower
9%
Bell pepper

Comparison summary

Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.1)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.