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Potato vs Bell pepper - In-Depth Nutrition Comparison

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A recap on differences between Potato and Bell pepper

  • Potato has more Potassium, Iron, Vitamin B6, and Phosphorus, however Bell pepper is higher in Vitamin C.
  • Bell pepper covers your daily Vitamin C needs 67% more than Potato.
  • Bell pepper contains 3 times less Phosphorus than Potato. Potato contains 57mg of Phosphorus, while Bell pepper contains 20mg.

Food varieties used in this article are Potatoes, flesh and skin, raw and Peppers, sweet, green, raw.

Infographic

Potato 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 +20%
Contains more Iron +138.2%
Contains more Magnesium +130%
Contains more Phosphorus +185%
Contains more Potassium +142.9%
Contains more Zinc +130.8%
Contains more Copper +66.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +20%
Contains more Iron +138.2%
Contains more Magnesium +130%
Contains more Phosphorus +185%
Contains more Potassium +142.9%
Contains more Zinc +130.8%
Contains more Copper +66.7%
Contains less Sodium -50%

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
Potato
6
:
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +33%
Contains more Folate +50%
Contains more Vitamin A +18400%
Contains more Vitamin E +3600%
Contains more Vitamin C +308.1%
Contains more Vitamin K +270%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 B1 +42.1%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +198%
Contains more Vitamin B6 +33%
Contains more Folate +50%
Contains more Vitamin A +18400%
Contains more Vitamin E +3600%
Contains more Vitamin C +308.1%
Contains more Vitamin K +270%

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

All nutrients comparison - raw data values

Nutrient Potato Bell pepper Opinion
Net carbs 15.39g 2.94g Potato
Protein 2.05g 0.86g Potato
Fats 0.09g 0.17g Bell pepper
Carbs 17.49g 4.64g Potato
Calories 77kcal 20kcal Potato
Starch 15.29g 0g Potato
Fructose 0.26g 1.12g Bell pepper
Sugar 0.82g 2.4g Potato
Fiber 2.1g 1.7g Potato
Calcium 12mg 10mg Potato
Iron 0.81mg 0.34mg Potato
Magnesium 23mg 10mg Potato
Phosphorus 57mg 20mg Potato
Potassium 425mg 175mg Potato
Sodium 6mg 3mg Bell pepper
Zinc 0.3mg 0.13mg Potato
Copper 0.11mg 0.066mg Potato
Vitamin A 2IU 370IU Bell pepper
Vitamin E 0.01mg 0.37mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 80.4mg Bell pepper
Vitamin B1 0.081mg 0.057mg Potato
Vitamin B2 0.032mg 0.028mg Potato
Vitamin B3 1.061mg 0.48mg Potato
Vitamin B5 0.295mg 0.099mg Potato
Vitamin B6 0.298mg 0.224mg Potato
Folate 15µg 10µg Potato
Vitamin B12 0µg 0µg
Vitamin K 2µg 7.4µg Bell pepper
Tryptophan 0.021mg 0.012mg Potato
Threonine 0.067mg 0.036mg Potato
Isoleucine 0.066mg 0.024mg Potato
Leucine 0.098mg 0.036mg Potato
Lysine 0.107mg 0.039mg Potato
Methionine 0.032mg 0.007mg Potato
Phenylalanine 0.081mg 0.092mg Bell pepper
Valine 0.103mg 0.036mg Potato
Histidine 0.035mg 0.01mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.058g Potato
Monounsaturated Fat 0.002g 0.008g Bell pepper
Polyunsaturated fat 0.042g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
18
Potato
34
Bell pepper
Mineral Summary Score
20
Potato
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
12%
Potato
5%
Bell pepper
Carbohydrates
17%
Potato
5%
Bell pepper
Fats
0%
Potato
1%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.1)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 54)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.