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  6. Wheat vs. Bell pepper

Wheat vs. Bell pepper — In-Depth Nutrition Comparison

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How are wheat and bell peppers different?

  • Wheat is higher in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, and vitamin B1; however, bell peppers are richer in vitamin C.
  • Daily need coverage for selenium for wheat is 163% higher.
  • Wheat contains 32 times more zinc than bell peppers. While wheat contains 4.16mg of zinc, bell peppers contain only 0.13mg.
  • Bell peppers have a lower glycemic index (32) than wheat (50).

Wheat, durum and Peppers, sweet, green, raw are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +1340%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +935.3%
Contains more CopperCopper +737.9%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +2440%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2368.9%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B1Vitamin B1 +635.1%
Contains more Vitamin B2Vitamin B2 +332.1%
Contains more Vitamin B3Vitamin B3 +1303.8%
Contains more Vitamin B5Vitamin B5 +844.4%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more FolateFolate +330%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bell pepper DV% diff.
Selenium 89.4µg 0µg 163%
Manganese 3.012mg 0.122mg 126%
Vitamin C 0mg 80.4mg 89%
Phosphorus 508mg 20mg 70%
Copper 0.553mg 0.066mg 54%
Iron 3.52mg 0.34mg 40%
Vitamin B3 6.738mg 0.48mg 39%
Zinc 4.16mg 0.13mg 37%
Magnesium 144mg 10mg 32%
Vitamin B1 0.419mg 0.057mg 30%
Protein 13.68g 0.86g 26%
Carbs 71.13g 4.64g 22%
Vitamin B5 0.935mg 0.099mg 17%
Calories 339kcal 20kcal 16%
Vitamin B6 0.419mg 0.224mg 15%
Potassium 431mg 175mg 8%
Folate 43µg 10µg 8%
Fiber 1.7g 7%
Vitamin B2 0.121mg 0.028mg 7%
Polyunsaturated fat 0.978g 0.062g 6%
Vitamin K 7.4µg 6%
Fats 2.47g 0.17g 4%
Saturated fat 0.454g 0.058g 2%
Vitamin A 0µg 18µg 2%
Vitamin E 0.37mg 2%
Calcium 34mg 10mg 2%
Monounsaturated fat 0.344g 0.008g 1%
Choline 5.5mg 1%
Fructose 1.12g 1%
Net carbs 71.13g 2.94g N/A
Sugar 2.4g N/A
Sodium 2mg 3mg 0%
Tryptophan 0.176mg 0.012mg 0%
Threonine 0.366mg 0.036mg 0%
Isoleucine 0.533mg 0.024mg 0%
Leucine 0.934mg 0.036mg 0%
Lysine 0.303mg 0.039mg 0%
Methionine 0.221mg 0.007mg 0%
Phenylalanine 0.681mg 0.092mg 0%
Valine 0.594mg 0.036mg 0%
Histidine 0.322mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +1490.7%
Contains more FatsFats +1352.9%
Contains more CarbsCarbs +1433%
Contains more OtherOther +304.5%
Contains more WaterWater +758.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +1477.4%
Contains less Sat. FatSaturated fat -87.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.