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  6. Winter squash vs. Bell pepper

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

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What are the differences between winter squash and bell peppers?

  • Winter squash is higher in vitamin A, yet bell peppers are higher in vitamin C.
  • Winter squash's daily need coverage for vitamin A is 97% more.
  • Winter squash has 2 times more fiber than bell peppers. While winter squash has 2.8g of fiber, bell peppers have only 1.7g.
  • The glycemic index of winter squash is lower.

We used Squash, winter, all varieties, cooked, baked, without salt and Peppers, sweet, green, raw types in this article.

Infographic

Winter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 +30%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +29.4%
Contains more CopperCopper +24.2%
Contains more ZincZinc +69.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +∞%
~equal in Phosphorus ~20mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin B5Vitamin B5 +136.4%
Contains more FolateFolate +100%
Contains more CholineCholine +92.7%
Contains more Vitamin CVitamin C +737.5%
Contains more Vitamin EVitamin E +208.3%
Contains more Vitamin B1Vitamin B1 +256.3%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +68.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.48mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Bell pepper DV% diff.
Vitamin C 9.6mg 80.4mg 79%
Vitamin A 261µg 18µg 27%
Vitamin B6 0.161mg 0.224mg 5%
Fiber 2.8g 1.7g 4%
Vitamin B1 0.016mg 0.057mg 3%
Folate 20µg 10µg 3%
Vitamin K 4.4µg 7.4µg 3%
Vitamin B5 0.234mg 0.099mg 3%
Vitamin B2 0.067mg 0.028mg 3%
Manganese 0.187mg 0.122mg 3%
Potassium 241mg 175mg 2%
Copper 0.082mg 0.066mg 2%
Vitamin E 0.12mg 0.37mg 2%
Polyunsaturated fat 0.147g 0.062g 1%
Choline 10.6mg 5.5mg 1%
Selenium 0.4µg 0µg 1%
Calories 37kcal 20kcal 1%
Fructose 1.12g 1%
Zinc 0.22mg 0.13mg 1%
Iron 0.44mg 0.34mg 1%
Calcium 22mg 10mg 1%
Magnesium 13mg 10mg 1%
Carbs 8.85g 4.64g 1%
Protein 0.89g 0.86g 0%
Fats 0.35g 0.17g 0%
Net carbs 6.05g 2.94g N/A
Sugar 3.3g 2.4g N/A
Phosphorus 19mg 20mg 0%
Sodium 1mg 3mg 0%
Vitamin B3 0.495mg 0.48mg 0%
Saturated fat 0.072g 0.058g 0%
Monounsaturated fat 0.026g 0.008g 0%
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.027mg 0.036mg 0%
Isoleucine 0.035mg 0.024mg 0%
Leucine 0.05mg 0.036mg 0%
Lysine 0.033mg 0.039mg 0%
Methionine 0.011mg 0.007mg 0%
Phenylalanine 0.035mg 0.092mg 0%
Valine 0.038mg 0.036mg 0%
Histidine 0.017mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +105.9%
Contains more CarbsCarbs +90.7%
Contains more OtherOther +59.1%
~equal in Protein ~0.86g
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +225%
Contains more Poly. FatPolyunsaturated fat +137.1%
Contains less Sat. FatSaturated fat -19.4%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.