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  6. Pumpkin vs. Bell pepper

Pumpkin vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Bell pepper

  • Pumpkin has more Vitamin A RAE, Copper, Vitamin B2, and Iron, however, Bell pepper is higher in Vitamin C, Vitamin B6, and Vitamin K.
  • Bell pepper covers your daily Vitamin C needs 79% more than Pumpkin.
  • Bell pepper contains 24 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Bell pepper contains 18µg.

Food varieties used in this article are Pumpkin, raw and Peppers, sweet, green, raw.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
10
:
0
Bell pepper
Bell pepper
Contains more Calcium +110%
Contains more Iron +135.3%
Contains more Magnesium +20%
Contains more Phosphorus +120%
Contains more Potassium +94.3%
Contains less Sodium -66.7%
Contains more Zinc +146.2%
Contains more Copper +92.4%
Contains more Selenium +∞%
Equal in Manganese - 0.122
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +110%
Contains more Iron +135.3%
Contains more Magnesium +20%
Contains more Phosphorus +120%
Contains more Potassium +94.3%
Contains less Sodium -66.7%
Contains more Zinc +146.2%
Contains more Copper +92.4%
Contains more Selenium +∞%
Equal in Manganese - 0.122

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.
Pumpkin
Pumpkin
6
:
4
Bell pepper
Bell pepper
Contains more Vitamin A +2200.8%
Contains more Vitamin E +186.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +201%
Contains more Folate +60%
Contains more Vitamin C +793.3%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +267.2%
Contains more Vitamin K +572.7%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Bell pepper
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 A +2200.8%
Contains more Vitamin E +186.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +201%
Contains more Folate +60%
Contains more Vitamin C +793.3%
Contains more Vitamin B1 +14%
Contains more Vitamin B6 +267.2%
Contains more Vitamin K +572.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Bell pepper
Bell pepper
Contains more Protein +16.3%
Contains more Carbs +40.1%
Contains more Other +81.8%
Contains more Fats +70%
Equal in Water - 93.89
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +16.3%
Contains more Carbs +40.1%
Contains more Other +81.8%
Contains more Fats +70%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
1
Bell pepper
Bell pepper
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +1140%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +1140%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Bell pepper Opinion
Net carbs 6g 2.94g Pumpkin
Protein 1g 0.86g Pumpkin
Fats 0.1g 0.17g Bell pepper
Carbs 6.5g 4.64g Pumpkin
Calories 26kcal 20kcal Pumpkin
Fructose 1.12g Bell pepper
Sugar 2.76g 2.4g Bell pepper
Fiber 0.5g 1.7g Bell pepper
Calcium 21mg 10mg Pumpkin
Iron 0.8mg 0.34mg Pumpkin
Magnesium 12mg 10mg Pumpkin
Phosphorus 44mg 20mg Pumpkin
Potassium 340mg 175mg Pumpkin
Sodium 1mg 3mg Pumpkin
Zinc 0.32mg 0.13mg Pumpkin
Copper 0.127mg 0.066mg Pumpkin
Manganese 0.125mg 0.122mg Pumpkin
Selenium 0.3µg 0µg Pumpkin
Vitamin A 8513IU 370IU Pumpkin
Vitamin A RAE 426µg 18µg Pumpkin
Vitamin E 1.06mg 0.37mg Pumpkin
Vitamin C 9mg 80.4mg Bell pepper
Vitamin B1 0.05mg 0.057mg Bell pepper
Vitamin B2 0.11mg 0.028mg Pumpkin
Vitamin B3 0.6mg 0.48mg Pumpkin
Vitamin B5 0.298mg 0.099mg Pumpkin
Vitamin B6 0.061mg 0.224mg Bell pepper
Folate 16µg 10µg Pumpkin
Vitamin K 1.1µg 7.4µg Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.029mg 0.036mg Bell pepper
Isoleucine 0.031mg 0.024mg Pumpkin
Leucine 0.046mg 0.036mg Pumpkin
Lysine 0.054mg 0.039mg Pumpkin
Methionine 0.011mg 0.007mg Pumpkin
Phenylalanine 0.032mg 0.092mg Bell pepper
Valine 0.035mg 0.036mg Bell pepper
Histidine 0.016mg 0.01mg Pumpkin
Saturated Fat 0.052g 0.058g Pumpkin
Monounsaturated Fat 0.013g 0.008g Pumpkin
Polyunsaturated fat 0.005g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
34%
Bell pepper
Minerals Daily Need Coverage Score
16%
Pumpkin
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 20)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.