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Spinach raw vs. Bell pepper — In-Depth Nutrition Comparison

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Significant differences between Spinach raw and Bell pepper

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Potassium, and Vitamin E , however, Bell pepper is richer in Vitamin C.
  • Spinach raw covers your daily Vitamin K needs 396% more than Bell pepper.
  • Bell pepper has 26 times less Vitamin A RAE than Spinach raw. Spinach raw has 469µg of Vitamin A RAE, while Bell pepper has 18µg.

Specific food types used in this comparison are Spinach, raw and Peppers, sweet, green, raw.

Infographic

Spinach raw 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.
Contains more Calcium +890%
Contains more Iron +697.1%
Contains more Magnesium +690%
Contains more Phosphorus +145%
Contains more Potassium +218.9%
Contains more Zinc +307.7%
Contains more Copper +97%
Contains more Manganese +635.2%
Contains more Selenium +∞%
Contains less Sodium -96.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +890%
Contains more Iron +697.1%
Contains more Magnesium +690%
Contains more Phosphorus +145%
Contains more Potassium +218.9%
Contains more Zinc +307.7%
Contains more Copper +97%
Contains more Manganese +635.2%
Contains more Selenium +∞%
Contains less Sodium -96.2%

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.
:
Contains more Vitamin A +2434.3%
Contains more Vitamin E +448.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +50.8%
Contains more Folate +1840%
Contains more Choline +250.9%
Contains more Vitamin K +6425.7%
Contains more Vitamin C +186.1%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +14.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 3% 19%
Contains more Vitamin A +2434.3%
Contains more Vitamin E +448.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +50.8%
Contains more Folate +1840%
Contains more Choline +250.9%
Contains more Vitamin K +6425.7%
Contains more Vitamin C +186.1%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +14.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +232.6%
Contains more Fats +129.4%
Contains more Other +290.9%
Contains more Carbs +27.8%
Equal in Water - 93.89
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Protein +232.6%
Contains more Fats +129.4%
Contains more Other +290.9%
Contains more Carbs +27.8%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +166.1%
Equal in Saturated Fat - 0.058
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +166.1%
Equal in Saturated Fat - 0.058

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +∞%
Contains more Sucrose +57.1%
Contains more Glucose +954.5%
Contains more Fructose +646.7%
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +57.1%
Contains more Glucose +954.5%
Contains more Fructose +646.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Bell pepper Opinion
Net carbs 1.43g 2.94g Bell pepper
Protein 2.86g 0.86g Spinach raw
Fats 0.39g 0.17g Spinach raw
Carbs 3.63g 4.64g Bell pepper
Calories 23kcal 20kcal Spinach raw
Fructose 0.15g 1.12g Bell pepper
Sugar 0.42g 2.4g Spinach raw
Fiber 2.2g 1.7g Spinach raw
Calcium 99mg 10mg Spinach raw
Iron 2.71mg 0.34mg Spinach raw
Magnesium 79mg 10mg Spinach raw
Phosphorus 49mg 20mg Spinach raw
Potassium 558mg 175mg Spinach raw
Sodium 79mg 3mg Bell pepper
Zinc 0.53mg 0.13mg Spinach raw
Copper 0.13mg 0.066mg Spinach raw
Manganese 0.897mg 0.122mg Spinach raw
Selenium 1µg 0µg Spinach raw
Vitamin A 9377IU 370IU Spinach raw
Vitamin A RAE 469µg 18µg Spinach raw
Vitamin E 2.03mg 0.37mg Spinach raw
Vitamin C 28.1mg 80.4mg Bell pepper
Vitamin B1 0.078mg 0.057mg Spinach raw
Vitamin B2 0.189mg 0.028mg Spinach raw
Vitamin B3 0.724mg 0.48mg Spinach raw
Vitamin B5 0.065mg 0.099mg Bell pepper
Vitamin B6 0.195mg 0.224mg Bell pepper
Folate 194µg 10µg Spinach raw
Choline 19.3mg 5.5mg Spinach raw
Vitamin K 482.9µg 7.4µg Spinach raw
Tryptophan 0.039mg 0.012mg Spinach raw
Threonine 0.122mg 0.036mg Spinach raw
Isoleucine 0.147mg 0.024mg Spinach raw
Leucine 0.223mg 0.036mg Spinach raw
Lysine 0.174mg 0.039mg Spinach raw
Methionine 0.053mg 0.007mg Spinach raw
Phenylalanine 0.129mg 0.092mg Spinach raw
Valine 0.161mg 0.036mg Spinach raw
Histidine 0.064mg 0.01mg Spinach raw
Saturated Fat 0.063g 0.058g Bell pepper
Monounsaturated Fat 0.01g 0.008g Spinach raw
Polyunsaturated fat 0.165g 0.062g Spinach raw

Which food is preferable for your diet?

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

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
168%
Spinach raw
32%
Bell pepper
Minerals Daily Need Coverage Score
45%
Spinach raw
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.98g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.