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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 RAE, 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 RAE than Bell pepper. While Winter squash has 261µg of Vitamin A RAE, 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.
Winter squash
Winter squash
9
:
1
Bell pepper
Bell pepper
Contains more Calcium +120%
Contains more Iron +29.4%
Contains more Magnesium +30%
Contains more Potassium +37.7%
Contains less Sodium -66.7%
Contains more Zinc +69.2%
Contains more Copper +24.2%
Contains more Manganese +53.3%
Contains more Selenium +∞%
Equal in Phosphorus - 20
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +120%
Contains more Iron +29.4%
Contains more Magnesium +30%
Contains more Potassium +37.7%
Contains less Sodium -66.7%
Contains more Zinc +69.2%
Contains more Copper +24.2%
Contains more Manganese +53.3%
Contains more Selenium +∞%
Equal in Phosphorus - 20

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.
Winter squash
Winter squash
5
:
5
Bell pepper
Bell pepper
Contains more Vitamin A +1311.6%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B5 +136.4%
Contains more Folate +100%
Contains more Vitamin E +208.3%
Contains more Vitamin C +737.5%
Contains more Vitamin B1 +256.3%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +68.2%
Equal in Vitamin B3 - 0.48
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +1311.6%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B5 +136.4%
Contains more Folate +100%
Contains more Vitamin E +208.3%
Contains more Vitamin C +737.5%
Contains more Vitamin B1 +256.3%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +68.2%
Equal in Vitamin B3 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Bell pepper
Bell pepper
Contains more Fats +105.9%
Contains more Carbs +90.7%
Contains more Other +59.1%
Equal in Protein - 0.86
Equal in Water - 93.89
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Fats +105.9%
Contains more Carbs +90.7%
Contains more Other +59.1%
Equal in Protein - 0.86
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Bell pepper
Bell pepper
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +137.1%
Contains less Saturated Fat -19.4%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +137.1%
Contains less Saturated 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
Net carbs 6.05g 2.94g Winter squash
Protein 0.89g 0.86g Winter squash
Fats 0.35g 0.17g Winter squash
Carbs 8.85g 4.64g Winter squash
Calories 37kcal 20kcal Winter squash
Fructose 1.12g Bell pepper
Sugar 3.3g 2.4g Bell pepper
Fiber 2.8g 1.7g Winter squash
Calcium 22mg 10mg Winter squash
Iron 0.44mg 0.34mg Winter squash
Magnesium 13mg 10mg Winter squash
Phosphorus 19mg 20mg Bell pepper
Potassium 241mg 175mg Winter squash
Sodium 1mg 3mg Winter squash
Zinc 0.22mg 0.13mg Winter squash
Copper 0.082mg 0.066mg Winter squash
Manganese 0.187mg 0.122mg Winter squash
Selenium 0.4µg 0µg Winter squash
Vitamin A 5223IU 370IU Winter squash
Vitamin A RAE 261µg 18µg Winter squash
Vitamin E 0.12mg 0.37mg Bell pepper
Vitamin C 9.6mg 80.4mg Bell pepper
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
Folate 20µg 10µg Winter squash
Vitamin K 4.4µg 7.4µg Bell pepper
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
Saturated Fat 0.072g 0.058g Bell pepper
Monounsaturated Fat 0.026g 0.008g Winter squash
Polyunsaturated fat 0.147g 0.062g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
34%
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.