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  6. Kiwifruit vs. Bell pepper

Kiwifruit vs. Bell pepper — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Bell pepper

  • Kiwifruit has more Vitamin K, Vitamin C, Vitamin E , Copper, and Fiber, while Bell pepper has more Vitamin B6.
  • Kiwifruit's daily need coverage for Vitamin K is 27% higher.
  • Bell pepper contains 4 times less Vitamin E than Kiwifruit. Kiwifruit contains 1.46mg of Vitamin E , while Bell pepper contains 0.37mg.

The food types used in this comparison are Kiwifruit, green, raw and Peppers, sweet, green, raw.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
7
:
2
Bell pepper
Bell pepper
Contains more Calcium +240%
Contains more Magnesium +70%
Contains more Phosphorus +70%
Contains more Potassium +78.3%
Contains more Copper +97%
Contains more Selenium +∞%
Contains more Manganese +24.5%
Equal in Iron - 0.34
Equal in Sodium - 3
Equal in Zinc - 0.13
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 +240%
Contains more Magnesium +70%
Contains more Phosphorus +70%
Contains more Potassium +78.3%
Contains more Copper +97%
Contains more Selenium +∞%
Contains more Manganese +24.5%
Equal in Iron - 0.34
Equal in Sodium - 3
Equal in Zinc - 0.13

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.
Kiwifruit
Kiwifruit
5
:
5
Bell pepper
Bell pepper
Contains more Vitamin E +294.6%
Contains more Vitamin C +15.3%
Contains more Vitamin B5 +84.8%
Contains more Folate +150%
Contains more Vitamin K +444.6%
Contains more Vitamin A +325.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +255.6%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 E +294.6%
Contains more Vitamin C +15.3%
Contains more Vitamin B5 +84.8%
Contains more Folate +150%
Contains more Vitamin K +444.6%
Contains more Vitamin A +325.3%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +255.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Bell pepper
Bell pepper
Contains more Protein +32.6%
Contains more Fats +205.9%
Contains more Carbs +215.9%
Contains more Other +38.6%
Contains more Water +13%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +32.6%
Contains more Fats +205.9%
Contains more Carbs +215.9%
Contains more Other +38.6%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
0
Bell pepper
Bell pepper
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +362.9%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 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 -50%
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +362.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
5
:
0
Bell pepper
Bell pepper
Contains more Sucrose +36.4%
Contains more Glucose +254.3%
Contains more Fructose +288.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Bell pepper
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 +36.4%
Contains more Glucose +254.3%
Contains more Fructose +288.4%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Bell pepper Opinion
Net carbs 11.66g 2.94g Kiwifruit
Protein 1.14g 0.86g Kiwifruit
Fats 0.52g 0.17g Kiwifruit
Carbs 14.66g 4.64g Kiwifruit
Calories 61kcal 20kcal Kiwifruit
Fructose 4.35g 1.12g Kiwifruit
Sugar 8.99g 2.4g Bell pepper
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 10mg Kiwifruit
Iron 0.31mg 0.34mg Bell pepper
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 20mg Kiwifruit
Potassium 312mg 175mg Kiwifruit
Sodium 3mg 3mg
Zinc 0.14mg 0.13mg Kiwifruit
Copper 0.13mg 0.066mg Kiwifruit
Manganese 0.098mg 0.122mg Bell pepper
Selenium 0.2µg 0µg Kiwifruit
Vitamin A 87IU 370IU Bell pepper
Vitamin A RAE 4µg 18µg Bell pepper
Vitamin E 1.46mg 0.37mg Kiwifruit
Vitamin C 92.7mg 80.4mg Kiwifruit
Vitamin B1 0.027mg 0.057mg Bell pepper
Vitamin B2 0.025mg 0.028mg Bell pepper
Vitamin B3 0.341mg 0.48mg Bell pepper
Vitamin B5 0.183mg 0.099mg Kiwifruit
Vitamin B6 0.063mg 0.224mg Bell pepper
Folate 25µg 10µg Kiwifruit
Vitamin K 40.3µg 7.4µg Kiwifruit
Tryptophan 0.015mg 0.012mg Kiwifruit
Threonine 0.047mg 0.036mg Kiwifruit
Isoleucine 0.051mg 0.024mg Kiwifruit
Leucine 0.066mg 0.036mg Kiwifruit
Lysine 0.061mg 0.039mg Kiwifruit
Methionine 0.024mg 0.007mg Kiwifruit
Phenylalanine 0.044mg 0.092mg Bell pepper
Valine 0.057mg 0.036mg Kiwifruit
Histidine 0.027mg 0.01mg Kiwifruit
Saturated Fat 0.029g 0.058g Kiwifruit
Monounsaturated Fat 0.047g 0.008g Kiwifruit
Polyunsaturated fat 0.287g 0.062g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
34%
Bell pepper
Minerals Daily Need Coverage Score
14%
Kiwifruit
9%
Bell pepper

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 6.59g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 26)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.