Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin vs Bell pepper - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
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%

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
:
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%
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%
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%

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.
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
Starch g 0g Bell pepper
Fructose g 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
Vitamin A 8513IU 370IU Pumpkin
Vitamin E 1.06mg 0.37mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

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
55
Pumpkin
34
Bell pepper
Mineral Summary Score
18
Pumpkin
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
6%
Pumpkin
5%
Bell pepper
Carbohydrates
7%
Pumpkin
5%
Bell pepper
Fats
0%
Pumpkin
1%
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 - 32)
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. 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.