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  6. Spinach vs. Peppers

Spinach vs. Peppers — In-Depth Nutrition Comparison

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How are Spinach and Peppers different?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Calcium, Vitamin B2, and Vitamin E , while Peppers are higher in Vitamin C.
  • Spinach covers your daily need of Vitamin K 399% more than Peppers.
  • Spinach contains 9 times more Vitamin A RAE than Peppers. Spinach contains 524µg of Vitamin A RAE, while Peppers contain 59µg.

Spinach, cooked, boiled, drained, without salt and Peppers, hot chili, green, raw types were used in this article.

Infographic

Spinach vs Peppers 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.
Spinach
Spinach
8
:
1
Peppers
Peppers
Contains more Calcium +655.6%
Contains more Iron +197.5%
Contains more Magnesium +248%
Contains more Phosphorus +21.7%
Contains more Potassium +37.1%
Contains more Zinc +153.3%
Contains more Manganese +294.5%
Contains more Selenium +200%
Contains less Sodium -90%
Equal in Copper - 0.174
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +655.6%
Contains more Iron +197.5%
Contains more Magnesium +248%
Contains more Phosphorus +21.7%
Contains more Potassium +37.1%
Contains more Zinc +153.3%
Contains more Manganese +294.5%
Contains more Selenium +200%
Contains less Sodium -90%
Equal in Copper - 0.174

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.
Spinach
Spinach
7
:
3
Peppers
Peppers
Contains more Vitamin A +789%
Contains more Vitamin E +201.4%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B5 +137.7%
Contains more Folate +534.8%
Contains more Vitamin K +3351.7%
Contains more Vitamin C +2374.5%
Contains more Vitamin B3 +93.9%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.09
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +789%
Contains more Vitamin E +201.4%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B5 +137.7%
Contains more Folate +534.8%
Contains more Vitamin K +3351.7%
Contains more Vitamin C +2374.5%
Contains more Vitamin B3 +93.9%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Peppers
Peppers
Contains more Protein +48.5%
Contains more Fats +30%
Contains more Other +201.7%
Contains more Carbs +152.3%
Equal in Water - 87.74
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +48.5%
Contains more Fats +30%
Contains more Other +201.7%
Contains more Carbs +152.3%
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
0
:
2
Peppers
Peppers
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +83.3%
Equal in Polyunsaturated fat - 0.109
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +83.3%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Peppers
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 Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Peppers Opinion
Net carbs 1.35g 7.96g Peppers
Protein 2.97g 2g Spinach
Fats 0.26g 0.2g Spinach
Carbs 3.75g 9.46g Peppers
Calories 23kcal 40kcal Peppers
Sugar 0.43g 5.1g Spinach
Fiber 2.4g 1.5g Spinach
Calcium 136mg 18mg Spinach
Iron 3.57mg 1.2mg Spinach
Magnesium 87mg 25mg Spinach
Phosphorus 56mg 46mg Spinach
Potassium 466mg 340mg Spinach
Sodium 70mg 7mg Peppers
Zinc 0.76mg 0.3mg Spinach
Copper 0.174mg 0.174mg
Manganese 0.935mg 0.237mg Spinach
Selenium 1.5µg 0.5µg Spinach
Vitamin A 10481IU 1179IU Spinach
Vitamin A RAE 524µg 59µg Spinach
Vitamin E 2.08mg 0.69mg Spinach
Vitamin C 9.8mg 242.5mg Peppers
Vitamin B1 0.095mg 0.09mg Spinach
Vitamin B2 0.236mg 0.09mg Spinach
Vitamin B3 0.49mg 0.95mg Peppers
Vitamin B5 0.145mg 0.061mg Spinach
Vitamin B6 0.242mg 0.278mg Peppers
Folate 146µg 23µg Spinach
Vitamin K 493.6µg 14.3µg Spinach
Tryptophan 0.04mg 0.026mg Spinach
Threonine 0.127mg 0.074mg Spinach
Isoleucine 0.152mg 0.065mg Spinach
Leucine 0.231mg 0.105mg Spinach
Lysine 0.182mg 0.089mg Spinach
Methionine 0.055mg 0.024mg Spinach
Phenylalanine 0.134mg 0.062mg Spinach
Valine 0.168mg 0.084mg Spinach
Histidine 0.066mg 0.041mg Spinach
Saturated Fat 0.043g 0.021g Peppers
Monounsaturated Fat 0.006g 0.011g Peppers
Polyunsaturated fat 0.109g 0.109g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
90%
Peppers
Minerals Daily Need Coverage Score
52%
Spinach
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.67g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.