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  6. Kale vs. Bell pepper

Kale vs. Bell pepper — In-Depth Nutrition Comparison

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What are the differences between Kale and Bell pepper?

  • Kale is higher in Vitamin K, Vitamin A RAE, Manganese, Copper, Iron, and Calcium, yet Bell pepper is higher in Vitamin C, and Vitamin B6.
  • Kale's daily need coverage for Vitamin K is 675% more.
  • Kale has 38 times more Vitamin A RAE than Bell pepper. While Kale has 681µg of Vitamin A RAE, Bell pepper has only 18µg.

We used Kale, cooked, boiled, drained, without salt and Peppers, sweet, green, raw types in this article.

Infographic

Kale 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.
Kale
Kale
9
:
1
Bell pepper
Bell pepper
Contains more Calcium +620%
Contains more Iron +164.7%
Contains more Magnesium +80%
Contains more Phosphorus +40%
Contains more Potassium +30.3%
Contains more Zinc +84.6%
Contains more Copper +136.4%
Contains more Manganese +241%
Contains more Selenium +∞%
Contains less Sodium -87%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +620%
Contains more Iron +164.7%
Contains more Magnesium +80%
Contains more Phosphorus +40%
Contains more Potassium +30.3%
Contains more Zinc +84.6%
Contains more Copper +136.4%
Contains more Manganese +241%
Contains more Selenium +∞%
Contains less Sodium -87%

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.
Kale
Kale
6
:
4
Bell pepper
Bell pepper
Contains more Vitamin A +3581.4%
Contains more Vitamin E +129.7%
Contains more Vitamin B2 +150%
Contains more Folate +30%
Contains more Vitamin K +10940.5%
Contains more Vitamin C +96.1%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +62.3%
Equal in Vitamin B1 - 0.057
Equal in Vitamin B3 - 0.48
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +3581.4%
Contains more Vitamin E +129.7%
Contains more Vitamin B2 +150%
Contains more Folate +30%
Contains more Vitamin K +10940.5%
Contains more Vitamin C +96.1%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +62.3%
Equal in Vitamin B1 - 0.057
Equal in Vitamin B3 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Bell pepper
Bell pepper
Contains more Protein +120.9%
Contains more Fats +135.3%
Contains more Carbs +21.3%
Contains more Other +97.7%
Equal in Water - 93.89
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Bell pepper
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 +120.9%
Contains more Fats +135.3%
Contains more Carbs +21.3%
Contains more Other +97.7%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Bell pepper
Bell pepper
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +211.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +211.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Bell pepper Opinion
Net carbs 3.63g 2.94g Kale
Protein 1.9g 0.86g Kale
Fats 0.4g 0.17g Kale
Carbs 5.63g 4.64g Kale
Calories 28kcal 20kcal Kale
Fructose 1.12g Bell pepper
Sugar 1.25g 2.4g Kale
Fiber 2g 1.7g Kale
Calcium 72mg 10mg Kale
Iron 0.9mg 0.34mg Kale
Magnesium 18mg 10mg Kale
Phosphorus 28mg 20mg Kale
Potassium 228mg 175mg Kale
Sodium 23mg 3mg Bell pepper
Zinc 0.24mg 0.13mg Kale
Copper 0.156mg 0.066mg Kale
Manganese 0.416mg 0.122mg Kale
Selenium 0.9µg 0µg Kale
Vitamin A 13621IU 370IU Kale
Vitamin A RAE 681µg 18µg Kale
Vitamin E 0.85mg 0.37mg Kale
Vitamin C 41mg 80.4mg Bell pepper
Vitamin B1 0.053mg 0.057mg Bell pepper
Vitamin B2 0.07mg 0.028mg Kale
Vitamin B3 0.5mg 0.48mg Kale
Vitamin B5 0.049mg 0.099mg Bell pepper
Vitamin B6 0.138mg 0.224mg Bell pepper
Folate 13µg 10µg Kale
Vitamin K 817µg 7.4µg Kale
Tryptophan 0.023mg 0.012mg Kale
Threonine 0.085mg 0.036mg Kale
Isoleucine 0.114mg 0.024mg Kale
Leucine 0.133mg 0.036mg Kale
Lysine 0.114mg 0.039mg Kale
Methionine 0.018mg 0.007mg Kale
Phenylalanine 0.097mg 0.092mg Kale
Valine 0.104mg 0.036mg Kale
Histidine 0.04mg 0.01mg Kale
Saturated Fat 0.052g 0.058g Kale
Monounsaturated Fat 0.03g 0.008g Kale
Polyunsaturated fat 0.193g 0.062g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
34%
Bell pepper
Minerals Daily Need Coverage Score
22%
Kale
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.3)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 20mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.