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Pico de gallo vs. Chili pepper — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and chili pepper?

  • Chili pepper has more vitamin C, iron, and vitamin A than pico de gallo.
  • Chili pepper's daily need coverage for vitamin C is 155% higher.
  • Chili pepper has 52 times less sodium than pico de gallo. Pico de gallo has 469mg of sodium, while chili pepper has 9mg.

We used PACE, Pico De Gallo and Peppers, hot chili, red, raw types in this comparison.

Infographic

Pico de gallo vs Chili 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" 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.1%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin CVitamin C +3681.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more OtherOther +204.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Carbs ~8.81g
~equal in Water ~88.02g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Chili pepper DV% diff.
Vitamin C 3.8mg 143.7mg 155%
Vitamin B6 0.506mg 39%
Sodium 469mg 9mg 20%
Copper 0.129mg 14%
Iron 0mg 1.03mg 13%
Vitamin K 14µg 12%
Potassium 322mg 9%
Vitamin B3 1.244mg 8%
Manganese 0.187mg 8%
Vitamin B2 0.086mg 7%
Vitamin B1 0.072mg 6%
Phosphorus 43mg 6%
Folate 23µg 6%
Fiber 1.5g 6%
Vitamin A 48µg 5%
Vitamin E 0.69mg 5%
Magnesium 23mg 5%
Protein 0g 1.87g 4%
Vitamin B5 0.201mg 4%
Zinc 0.26mg 2%
Choline 10.9mg 2%
Polyunsaturated fat 0.239g 2%
Fats 0g 0.44g 1%
Selenium 0.5µg 1%
Calcium 0mg 14mg 1%
Calories 31kcal 40kcal 0%
Carbs 9.38g 8.81g 0%
Net carbs 9.38g 7.31g N/A
Sugar 6.25g 5.3g N/A
Saturated fat 0g 0.042g 0%
Monounsaturated fat 0.024g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Chili 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
1%
Pico de gallo
58%
Chili pepper
Minerals Daily Need Coverage Score
6%
Pico de gallo
18%
Chili pepper

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 45)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chili pepper
Chili pepper is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 460mg)
Which food is richer in minerals?
Chili pepper
Chili pepper is relatively richer in minerals
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.