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Oatmeal vs. Bell pepper — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and bell peppers?

  • Oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B2, selenium, folate, phosphorus, and calcium, yet bell peppers are richer in vitamin C.
  • Bell peppers' daily need coverage for vitamin C is 89% higher.
  • Bell peppers have a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Peppers, sweet, green, raw types in this comparison.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +700%
Contains more IronIron +1652.9%
Contains more ZincZinc +376.9%
Contains more PhosphorusPhosphorus +285%
Contains more ManganeseManganese +357.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +186.9%
Contains less SodiumSodium -93.9%
~equal in Copper ~0.066mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +622.2%
Contains more Vitamin B1Vitamin B1 +356.1%
Contains more Vitamin B2Vitamin B2 +667.9%
Contains more Vitamin B3Vitamin B3 +530.2%
Contains more Vitamin B5Vitamin B5 +220.2%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more FolateFolate +340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +428.6%
Contains more Vitamin KVitamin K +1750%
Contains more CholineCholine +17%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 ProteinProtein +175.6%
Contains more FatsFats +700%
Contains more CarbsCarbs +151.5%
Contains more OtherOther +29.5%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4787.5%
Contains more Poly. FatPolyunsaturated fat +587.1%
Contains less Sat. FatSaturated fat -74.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 StarchStarch +∞%
Contains more SucroseSucrose +163.6%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Bell pepper DV% diff.
Vitamin C 0mg 80.4mg 89%
Iron 5.96mg 0.34mg 70%
Manganese 0.558mg 0.122mg 19%
Vitamin B1 0.26mg 0.057mg 17%
Vitamin B3 3.025mg 0.48mg 16%
Vitamin B2 0.215mg 0.028mg 14%
Vitamin A 130µg 18µg 12%
Selenium 5µg 0µg 9%
Folate 44µg 10µg 9%
Phosphorus 77mg 20mg 8%
Calcium 80mg 10mg 7%
Vitamin K 0.4µg 7.4µg 6%
Vitamin B6 0.29mg 0.224mg 5%
Magnesium 26mg 10mg 4%
Vitamin B5 0.317mg 0.099mg 4%
Zinc 0.62mg 0.13mg 4%
Starch 10.37g 0g 4%
Potassium 61mg 175mg 3%
Protein 2.37g 0.86g 3%
Polyunsaturated fat 0.426g 0.062g 2%
Calories 68kcal 20kcal 2%
Vitamin E 0.07mg 0.37mg 2%
Carbs 11.67g 4.64g 2%
Sodium 49mg 3mg 2%
Fats 1.36g 0.17g 2%
Fructose 0g 1.12g 1%
Saturated fat 0.226g 0.058g 1%
Monounsaturated fat 0.391g 0.008g 1%
Net carbs 9.97g 2.94g N/A
Sugar 0.46g 2.4g N/A
Fiber 1.7g 1.7g 0%
Copper 0.066mg 0.066mg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 5.5mg 0%
Tryptophan 0.04mg 0.012mg 0%
Threonine 0.083mg 0.036mg 0%
Isoleucine 0.105mg 0.024mg 0%
Leucine 0.2mg 0.036mg 0%
Lysine 0.135mg 0.039mg 0%
Methionine 0.04mg 0.007mg 0%
Phenylalanine 0.13mg 0.092mg 0%
Valine 0.151mg 0.036mg 0%
Histidine 0.057mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
31%
Bell pepper
Minerals Daily Need Coverage Score
45%
Oatmeal
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.94g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.168g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 47)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.