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  6. Kale vs. Peppers

Kale vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Kale and Peppers

  • Kale has more Vitamin K, Vitamin A RAE, Manganese, and Calcium, however, Peppers has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Kale is 669% higher.
  • Peppers have 12 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Peppers have 59µg.
  • Kale is lower in Sugar.

Food types used in this article are Kale, cooked, boiled, drained, without salt and Peppers, hot chili, green, raw.

Infographic

Kale vs Peppers 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
3
:
7
Peppers
Peppers
Contains more Calcium +300%
Contains more Manganese +75.5%
Contains more Selenium +80%
Contains more Iron +33.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +64.3%
Contains more Potassium +49.1%
Contains less Sodium -69.6%
Contains more Zinc +25%
Contains more Copper +11.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +300%
Contains more Manganese +75.5%
Contains more Selenium +80%
Contains more Iron +33.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +64.3%
Contains more Potassium +49.1%
Contains less Sodium -69.6%
Contains more Zinc +25%
Contains more Copper +11.5%

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
3
:
7
Peppers
Peppers
Contains more Vitamin A +1055.3%
Contains more Vitamin E +23.2%
Contains more Vitamin K +5613.3%
Contains more Vitamin C +491.5%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +101.4%
Contains more Folate +76.9%
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +1055.3%
Contains more Vitamin E +23.2%
Contains more Vitamin K +5613.3%
Contains more Vitamin C +491.5%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +101.4%
Contains more Folate +76.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Peppers
Peppers
Contains more Fats +100%
Contains more Other +45%
Contains more Carbs +68%
Equal in Protein - 2
Equal in Water - 87.74
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +100%
Contains more Other +45%
Contains more Carbs +68%
Equal in Protein - 2
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Peppers
Peppers
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -59.6%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -59.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Peppers Opinion
Net carbs 3.63g 7.96g Peppers
Protein 1.9g 2g Peppers
Fats 0.4g 0.2g Kale
Carbs 5.63g 9.46g Peppers
Calories 28kcal 40kcal Peppers
Sugar 1.25g 5.1g Kale
Fiber 2g 1.5g Kale
Calcium 72mg 18mg Kale
Iron 0.9mg 1.2mg Peppers
Magnesium 18mg 25mg Peppers
Phosphorus 28mg 46mg Peppers
Potassium 228mg 340mg Peppers
Sodium 23mg 7mg Peppers
Zinc 0.24mg 0.3mg Peppers
Copper 0.156mg 0.174mg Peppers
Manganese 0.416mg 0.237mg Kale
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 1179IU Kale
Vitamin A RAE 681µg 59µg Kale
Vitamin E 0.85mg 0.69mg Kale
Vitamin C 41mg 242.5mg Peppers
Vitamin B1 0.053mg 0.09mg Peppers
Vitamin B2 0.07mg 0.09mg Peppers
Vitamin B3 0.5mg 0.95mg Peppers
Vitamin B5 0.049mg 0.061mg Peppers
Vitamin B6 0.138mg 0.278mg Peppers
Folate 13µg 23µg Peppers
Vitamin K 817µg 14.3µg Kale
Tryptophan 0.023mg 0.026mg Peppers
Threonine 0.085mg 0.074mg Kale
Isoleucine 0.114mg 0.065mg Kale
Leucine 0.133mg 0.105mg Kale
Lysine 0.114mg 0.089mg Kale
Methionine 0.018mg 0.024mg Peppers
Phenylalanine 0.097mg 0.062mg Kale
Valine 0.104mg 0.084mg Kale
Histidine 0.04mg 0.041mg Peppers
Saturated Fat 0.052g 0.021g Peppers
Monounsaturated Fat 0.03g 0.011g Kale
Polyunsaturated fat 0.193g 0.109g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
22%
Kale
22%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.031g)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.