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Olive vs Bell pepper - In-Depth Nutrition Comparison

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What are the main differences between Olive and Bell pepper?

  • Olive is richer in Iron, Copper, Vitamin E , Calcium, and Fiber, yet Bell pepper is richer in Vitamin C, and Vitamin B6.
  • Bell pepper's daily need coverage for Vitamin C is 88% higher.
  • Olive has 245 times more Sodium than Bell pepper. Olive has 735mg of Sodium, while Bell pepper has 3mg.

We used Olives, ripe, canned (small-extra large) and Peppers, sweet, green, raw types in this comparison.

Infographic

Olive 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 +780%
Contains more Iron +870.6%
Contains more Zinc +69.2%
Contains more Copper +280.3%
Contains more Magnesium +150%
Contains more Phosphorus +566.7%
Contains more Potassium +2087.5%
Contains less Sodium -99.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +780%
Contains more Iron +870.6%
Contains more Zinc +69.2%
Contains more Copper +280.3%
Contains more Magnesium +150%
Contains more Phosphorus +566.7%
Contains more Potassium +2087.5%
Contains less Sodium -99.6%

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
Olive
2
:
Contains more Vitamin E +345.9%
Contains more Vitamin C +8833.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1197.3%
Contains more Vitamin B5 +560%
Contains more Vitamin B6 +2388.9%
Contains more Folate +∞%
Contains more Vitamin K +428.6%
Equal in Vitamin A - 370
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +345.9%
Contains more Vitamin C +8833.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1197.3%
Contains more Vitamin B5 +560%
Contains more Vitamin B6 +2388.9%
Contains more Folate +∞%
Contains more Vitamin K +428.6%
Equal in Vitamin A - 370

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.
Olive Bell pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Bell pepper Opinion
Net carbs 3.06g 2.94g Olive
Protein 0.84g 0.86g Bell pepper
Fats 10.68g 0.17g Olive
Carbs 6.26g 4.64g Olive
Calories 115kcal 20kcal Olive
Starch g 0g Bell pepper
Fructose g 1.12g Bell pepper
Sugar 0g 2.4g Olive
Fiber 3.2g 1.7g Olive
Calcium 88mg 10mg Olive
Iron 3.3mg 0.34mg Olive
Magnesium 4mg 10mg Bell pepper
Phosphorus 3mg 20mg Bell pepper
Potassium 8mg 175mg Bell pepper
Sodium 735mg 3mg Bell pepper
Zinc 0.22mg 0.13mg Olive
Copper 0.251mg 0.066mg Olive
Vitamin A 403IU 370IU Olive
Vitamin E 1.65mg 0.37mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 80.4mg Bell pepper
Vitamin B1 0.003mg 0.057mg Bell pepper
Vitamin B2 0mg 0.028mg Bell pepper
Vitamin B3 0.037mg 0.48mg Bell pepper
Vitamin B5 0.015mg 0.099mg Bell pepper
Vitamin B6 0.009mg 0.224mg Bell pepper
Folate 0µg 10µg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 7.4µg Bell pepper
Tryptophan mg 0.012mg Bell pepper
Threonine 0.026mg 0.036mg Bell pepper
Isoleucine 0.031mg 0.024mg Olive
Leucine 0.05mg 0.036mg Olive
Lysine 0.032mg 0.039mg Bell pepper
Methionine 0.012mg 0.007mg Olive
Phenylalanine 0.029mg 0.092mg Bell pepper
Valine 0.038mg 0.036mg Olive
Histidine 0.023mg 0.01mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.058g Bell pepper
Monounsaturated Fat 7.888g 0.008g Olive
Polyunsaturated fat 0.911g 0.062g Olive

Which food is preferable for your diet?

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

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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
6
Olive
34
Bell pepper
Mineral Summary Score
43
Olive
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
5%
Olive
5%
Bell pepper
Carbohydrates
6%
Olive
5%
Bell pepper
Fats
49%
Olive
1%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 732mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 1.357g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $3.2)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
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

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.