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Pumpkin vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and bell peppers

  • Pumpkin has more vitamin A, copper, vitamin B2, and iron; however, bell peppers are higher in vitamin C, vitamin B6, and vitamin K.
  • Pumpkin covers your daily vitamin A needs 163% more than bell peppers.
  • Bell peppers contain 4 times less vitamin B2 than pumpkin. Pumpkin contains 0.11mg of vitamin B2, while bell peppers contain 0.028mg.
  • The glycemic index of pumpkin is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +20%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +135.3%
Contains more CopperCopper +92.4%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.122mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +2266.7%
Contains more Vitamin EVitamin E +186.5%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +201%
Contains more FolateFolate +60%
Contains more CholineCholine +49.1%
Contains more Vitamin CVitamin C +793.3%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B6Vitamin B6 +267.2%
Contains more Vitamin KVitamin K +572.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Bell pepper DV% diff.
Vitamin C 9mg 80.4mg 79%
Vitamin A 426µg 18µg 45%
Vitamin B6 0.061mg 0.224mg 13%
Copper 0.127mg 0.066mg 7%
Iron 0.8mg 0.34mg 6%
Vitamin B2 0.11mg 0.028mg 6%
Fiber 0.5g 1.7g 5%
Potassium 340mg 175mg 5%
Vitamin E 1.06mg 0.37mg 5%
Vitamin K 1.1µg 7.4µg 5%
Vitamin B5 0.298mg 0.099mg 4%
Phosphorus 44mg 20mg 3%
Folate 16µg 10µg 2%
Zinc 0.32mg 0.13mg 2%
Vitamin B3 0.6mg 0.48mg 1%
Selenium 0.3µg 0µg 1%
Fructose 1.12g 1%
Vitamin B1 0.05mg 0.057mg 1%
Carbs 6.5g 4.64g 1%
Calcium 21mg 10mg 1%
Calories 26kcal 20kcal 0%
Protein 1g 0.86g 0%
Fats 0.1g 0.17g 0%
Net carbs 6g 2.94g N/A
Magnesium 12mg 10mg 0%
Sugar 2.76g 2.4g N/A
Sodium 1mg 3mg 0%
Manganese 0.125mg 0.122mg 0%
Saturated fat 0.052g 0.058g 0%
Choline 8.2mg 5.5mg 0%
Monounsaturated fat 0.013g 0.008g 0%
Polyunsaturated fat 0.005g 0.062g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.029mg 0.036mg 0%
Isoleucine 0.031mg 0.024mg 0%
Leucine 0.046mg 0.036mg 0%
Lysine 0.054mg 0.039mg 0%
Methionine 0.011mg 0.007mg 0%
Phenylalanine 0.032mg 0.092mg 0%
Valine 0.035mg 0.036mg 0%
Histidine 0.016mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +16.3%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +81.8%
Contains more FatsFats +70%
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +1140%

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.