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Sweet potato vs Bell pepper - In-Depth Nutrition Comparison

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Significant differences between Sweet potato and Bell pepper

  • Sweet potato has more Vitamin A RAE, Vitamin B5, Copper, Manganese, and Fiber, however Bell pepper is richer in Vitamin C.
  • Bell pepper covers your daily Vitamin C needs 87% more than Sweet potato.
  • Bell pepper has 39 times less Vitamin A RAE than Sweet potato. Sweet potato has 709µg of Vitamin A RAE, while Bell pepper has 18µg.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Peppers, sweet, green, raw.

Infographic

Sweet potato 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
Sweet potato
Sweet potato
7
:
1
Bell pepper
Bell pepper
Contains more Calcium +200%
Contains more Iron +79.4%
Contains more Magnesium +150%
Contains more Phosphorus +135%
Contains more Potassium +92.6%
Contains more Zinc +130.8%
Contains more Copper +128.8%
Contains less Sodium -94.5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +200%
Contains more Iron +79.4%
Contains more Magnesium +150%
Contains more Phosphorus +135%
Contains more Potassium +92.6%
Contains more Zinc +130.8%
Contains more Copper +128.8%
Contains less Sodium -94.5%

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
Sweet potato
Sweet potato
6
:
4
Bell pepper
Bell pepper
Contains more Vitamin A +3734.3%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +708.1%
Contains more Vitamin E +42.3%
Contains more Vitamin C +3250%
Contains more Vitamin K +311.1%
Equal in Vitamin B6 - 0.224
Equal in Folate - 10
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Bell pepper
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 +3734.3%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +708.1%
Contains more Vitamin E +42.3%
Contains more Vitamin C +3250%
Contains more Vitamin K +311.1%
Equal in Vitamin B6 - 0.224
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Bell pepper
Bell pepper
Contains more Protein +82.6%
Contains more Carbs +333.6%
Contains more Other +122.7%
Contains more Fats +240%
Contains more Water +21.5%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Bell pepper
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 +82.6%
Contains more Carbs +333.6%
Contains more Other +122.7%
Contains more Fats +240%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Bell pepper
Bell pepper
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +342.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +342.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
2
Bell pepper
Bell pepper
Contains more Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +20.8%
Contains more Fructose +60%
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Bell pepper
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 Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +20.8%
Contains more Fructose +60%

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.
Sweet potato Bell pepper
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Bell pepper Opinion
Net carbs 17.12g 2.94g Sweet potato
Protein 1.57g 0.86g Sweet potato
Fats 0.05g 0.17g Bell pepper
Carbs 20.12g 4.64g Sweet potato
Calories 86kcal 20kcal Sweet potato
Starch 12.65g 0g Sweet potato
Fructose 0.7g 1.12g Bell pepper
Sugar 4.18g 2.4g Bell pepper
Fiber 3g 1.7g Sweet potato
Calcium 30mg 10mg Sweet potato
Iron 0.61mg 0.34mg Sweet potato
Magnesium 25mg 10mg Sweet potato
Phosphorus 47mg 20mg Sweet potato
Potassium 337mg 175mg Sweet potato
Sodium 55mg 3mg Bell pepper
Zinc 0.3mg 0.13mg Sweet potato
Copper 0.151mg 0.066mg Sweet potato
Vitamin A 14187IU 370IU Sweet potato
Vitamin A RAE 709µg 18µg Sweet potato
Vitamin E 0.26mg 0.37mg Bell pepper
Vitamin C 2.4mg 80.4mg Bell pepper
Vitamin B1 0.078mg 0.057mg Sweet potato
Vitamin B2 0.061mg 0.028mg Sweet potato
Vitamin B3 0.557mg 0.48mg Sweet potato
Vitamin B5 0.8mg 0.099mg Sweet potato
Vitamin B6 0.209mg 0.224mg Bell pepper
Folate 11µg 10µg Sweet potato
Vitamin K 1.8µg 7.4µg Bell pepper
Tryptophan 0.031mg 0.012mg Sweet potato
Threonine 0.083mg 0.036mg Sweet potato
Isoleucine 0.055mg 0.024mg Sweet potato
Leucine 0.092mg 0.036mg Sweet potato
Lysine 0.066mg 0.039mg Sweet potato
Methionine 0.029mg 0.007mg Sweet potato
Phenylalanine 0.089mg 0.092mg Bell pepper
Valine 0.086mg 0.036mg Sweet potato
Histidine 0.031mg 0.01mg Sweet potato
Saturated Fat 0.018g 0.058g Sweet potato
Monounsaturated Fat 0.001g 0.008g Bell pepper
Polyunsaturated fat 0.014g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Sweet potato
34%
Bell pepper
Minerals Daily Need Coverage Score
21%
Sweet potato
9%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 38)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.