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Summer squash vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between Summer squash and Bell pepper

  • Summer squash has more Vitamin B2, however, Bell pepper has more Vitamin C.
  • Daily need coverage for Vitamin C from Bell pepper is 70% higher.
  • Bell pepper has 5 times less Vitamin B2 than Summer squash. Summer squash has 0.142mg of Vitamin B2, while Bell pepper has 0.028mg.

Food types used in this article are Squash, summer, all varieties, raw and Peppers, sweet, green, raw.

Infographic

Summer squash 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 +50%
Contains more Magnesium +70%
Contains more Phosphorus +90%
Contains more Potassium +49.7%
Contains less Sodium -33.3%
Contains more Zinc +123.1%
Contains more Manganese +43.4%
Contains more Selenium +∞%
Contains more Copper +29.4%
Equal in Iron - 0.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +50%
Contains more Magnesium +70%
Contains more Phosphorus +90%
Contains more Potassium +49.7%
Contains less Sodium -33.3%
Contains more Zinc +123.1%
Contains more Manganese +43.4%
Contains more Selenium +∞%
Contains more Copper +29.4%
Equal in Iron - 0.34

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 B2 +407.1%
Contains more Vitamin B5 +56.6%
Contains more Folate +190%
Contains more Choline +21.8%
Contains more Vitamin A +85%
Contains more Vitamin E +208.3%
Contains more Vitamin C +372.9%
Contains more Vitamin B1 +18.8%
Contains more Vitamin K +146.7%
Equal in Vitamin B3 - 0.48
Equal in Vitamin B6 - 0.224
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
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 B2 +407.1%
Contains more Vitamin B5 +56.6%
Contains more Folate +190%
Contains more Choline +21.8%
Contains more Vitamin A +85%
Contains more Vitamin E +208.3%
Contains more Vitamin C +372.9%
Contains more Vitamin B1 +18.8%
Contains more Vitamin K +146.7%
Equal in Vitamin B3 - 0.48
Equal in Vitamin B6 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.7%
Contains more Other +40.9%
Contains more Carbs +38.5%
Equal in Fats - 0.17
Equal in Water - 93.89
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +40.7%
Contains more Other +40.9%
Contains more Carbs +38.5%
Equal in Fats - 0.17
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -24.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +43.5%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -24.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +43.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +266.7%
Contains more Glucose +54.7%
Contains more Fructose +17.9%
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Sucrose +266.7%
Contains more Glucose +54.7%
Contains more Fructose +17.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Bell pepper Opinion
Net carbs 2.25g 2.94g Bell pepper
Protein 1.21g 0.86g Summer squash
Fats 0.18g 0.17g Summer squash
Carbs 3.35g 4.64g Bell pepper
Calories 16kcal 20kcal Bell pepper
Fructose 0.95g 1.12g Bell pepper
Sugar 2.2g 2.4g Summer squash
Fiber 1.1g 1.7g Bell pepper
Calcium 15mg 10mg Summer squash
Iron 0.35mg 0.34mg Summer squash
Magnesium 17mg 10mg Summer squash
Phosphorus 38mg 20mg Summer squash
Potassium 262mg 175mg Summer squash
Sodium 2mg 3mg Summer squash
Zinc 0.29mg 0.13mg Summer squash
Copper 0.051mg 0.066mg Bell pepper
Manganese 0.175mg 0.122mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 370IU Bell pepper
Vitamin A RAE 10µg 18µg Bell pepper
Vitamin E 0.12mg 0.37mg Bell pepper
Vitamin C 17mg 80.4mg Bell pepper
Vitamin B1 0.048mg 0.057mg Bell pepper
Vitamin B2 0.142mg 0.028mg Summer squash
Vitamin B3 0.487mg 0.48mg Summer squash
Vitamin B5 0.155mg 0.099mg Summer squash
Vitamin B6 0.218mg 0.224mg Bell pepper
Folate 29µg 10µg Summer squash
Choline 6.7mg 5.5mg Summer squash
Vitamin K 3µg 7.4µg Bell pepper
Tryptophan 0.011mg 0.012mg Bell pepper
Threonine 0.028mg 0.036mg Bell pepper
Isoleucine 0.042mg 0.024mg Summer squash
Leucine 0.069mg 0.036mg Summer squash
Lysine 0.065mg 0.039mg Summer squash
Methionine 0.017mg 0.007mg Summer squash
Phenylalanine 0.041mg 0.092mg Bell pepper
Valine 0.053mg 0.036mg Summer squash
Histidine 0.025mg 0.01mg Summer squash
Saturated Fat 0.044g 0.058g Summer squash
Monounsaturated Fat 0.016g 0.008g Summer squash
Polyunsaturated fat 0.089g 0.062g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Bell pepper
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
17%
Summer squash
32%
Bell pepper
Minerals Daily Need Coverage Score
12%
Summer squash
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.3)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.