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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 pepper?

  • Winter squash is higher in Vitamin A, yet Bell pepper is higher in Vitamin C.
  • Bell pepper's daily need coverage for Vitamin C is 79% more.
  • Winter squash has 15 times more Vitamin A than Bell pepper. While Winter squash has 261µg of Vitamin A, Bell pepper has only 18µg.

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% 313% 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% 22% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +1311.6%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Bell pepper Opinion
Calories 37kcal 20kcal Winter squash
Protein 0.89g 0.86g Winter squash
Fats 0.35g 0.17g Winter squash
Vitamin C 9.6mg 80.4mg Bell pepper
Net carbs 6.05g 2.94g Winter squash
Carbs 8.85g 4.64g Winter squash
Magnesium 13mg 10mg Winter squash
Calcium 22mg 10mg Winter squash
Potassium 241mg 175mg Winter squash
Iron 0.44mg 0.34mg Winter squash
Sugar 3.3g 2.4g Bell pepper
Fiber 2.8g 1.7g Winter squash
Copper 0.082mg 0.066mg Winter squash
Zinc 0.22mg 0.13mg Winter squash
Phosphorus 19mg 20mg Bell pepper
Sodium 1mg 3mg Winter squash
Vitamin A 5223IU 370IU Winter squash
Vitamin A 261µg 18µg Winter squash
Vitamin E 0.12mg 0.37mg Bell pepper
Manganese 0.187mg 0.122mg Winter squash
Selenium 0.4µg 0µg Winter squash
Vitamin B1 0.016mg 0.057mg Bell pepper
Vitamin B2 0.067mg 0.028mg Winter squash
Vitamin B3 0.495mg 0.48mg Winter squash
Vitamin B5 0.234mg 0.099mg Winter squash
Vitamin B6 0.161mg 0.224mg Bell pepper
Vitamin K 4.4µg 7.4µg Bell pepper
Folate 20µg 10µg Winter squash
Choline 10.6mg 5.5mg Winter squash
Saturated Fat 0.072g 0.058g Bell pepper
Monounsaturated Fat 0.026g 0.008g Winter squash
Polyunsaturated fat 0.147g 0.062g Winter squash
Tryptophan 0.013mg 0.012mg Winter squash
Threonine 0.027mg 0.036mg Bell pepper
Isoleucine 0.035mg 0.024mg Winter squash
Leucine 0.05mg 0.036mg Winter squash
Lysine 0.033mg 0.039mg Bell pepper
Methionine 0.011mg 0.007mg Winter squash
Phenylalanine 0.035mg 0.092mg Bell pepper
Valine 0.038mg 0.036mg Winter squash
Histidine 0.017mg 0.01mg Winter squash
Fructose 1.12g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Winter squash
32%
Bell pepper
Minerals Daily Need Coverage Score
12%
Winter squash
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.3)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.014g)
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. 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.