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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +240%
Contains more Potassium +78.3%
Contains more Magnesium +70%
Contains more Copper +97%
Contains more Phosphorus +70%
Equal in Iron - 0.34
Equal in Zinc - 0.13
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Calcium +240%
Contains more Potassium +78.3%
Contains more Magnesium +70%
Contains more Copper +97%
Contains more Phosphorus +70%
Equal in Iron - 0.34
Equal in Zinc - 0.13
Equal in Sodium - 3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +15.3%
Contains more Vitamin E +294.6%
Contains more Vitamin B5 +84.8%
Contains more Vitamin K +444.6%
Contains more Folate +150%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Contains more Vitamin C +15.3%
Contains more Vitamin E +294.6%
Contains more Vitamin B5 +84.8%
Contains more Vitamin K +444.6%
Contains more Folate +150%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
34
Bell pepper
Mineral Summary Score
15
Kiwifruit
9
Bell pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
5%
Bell pepper
Carbohydrates
15%
Kiwifruit
5%
Bell pepper
Fats
2%
Kiwifruit
1%
Bell pepper

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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.

All nutrients comparison - raw data values

Nutrient Kiwifruit Bell pepper Opinion
Calories 61 20 Kiwifruit
Protein 1.14 0.86 Kiwifruit
Fats 0.52 0.17 Kiwifruit
Vitamin C 92.7 80.4 Kiwifruit
Carbs 14.66 4.64 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.34 Bell pepper
Calcium 34 10 Kiwifruit
Potassium 312 175 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugar 8.99 2.4 Bell pepper
Fiber 3 1.7 Kiwifruit
Copper 0.13 0.066 Kiwifruit
Zinc 0.14 0.13 Kiwifruit
Starch 0 0
Phosphorus 34 20 Kiwifruit
Sodium 3 3
Vitamin A 87 370 Bell pepper
Vitamin E 1.46 0.37 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.057 Bell pepper
Vitamin B2 0.025 0.028 Bell pepper
Vitamin B3 0.341 0.48 Bell pepper
Vitamin B5 0.183 0.099 Kiwifruit
Vitamin B6 0.063 0.224 Bell pepper
Vitamin B12 0 0
Vitamin K 40.3 7.4 Kiwifruit
Folate 25 10 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.058 Kiwifruit
Monounsaturated Fat 0.047 0.008 Kiwifruit
Polyunsaturated fat 0.287 0.062 Kiwifruit
Tryptophan 0.015 0.012 Kiwifruit
Threonine 0.047 0.036 Kiwifruit
Isoleucine 0.051 0.024 Kiwifruit
Leucine 0.066 0.036 Kiwifruit
Lysine 0.061 0.039 Kiwifruit
Methionine 0.024 0.007 Kiwifruit
Phenylalanine 0.044 0.092 Bell pepper
Valine 0.057 0.036 Kiwifruit
Histidine 0.027 0.01 Kiwifruit
Fructose 4.35 1.12 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.