Almonds vs. Red Bell Pepper
Nutrition comparison of Almonds and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and red bell pepper:
- Both red bell pepper and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Red bell pepper has 72% less carbohydrates than almond.
- Red bell pepper has signficantly less saturated fat than almond.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and red bell pepper has 96% less calories than almond - red bell pepper has 26 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to red bell pepper for protein. Almonds has a macronutrient ratio of 14:14:72 and for red bell pepper, 13:78:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Red Bell Pepper | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 14% | 78% |
| Fat | 72% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 72% less carbohydrates than almond - red bell pepper has 6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both red bell pepper and almonds are high in dietary fiber. Almond has 495% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Red bell pepper and almonds contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 20 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Red bell pepper has signficantly less saturated fat than almond - red bell pepper has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and red bell pepper are low in trans fat - almond has 0.02g of trans fat per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than almond - red bell pepper has 127.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than almond - red bell pepper has 157ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 15 times more Vitamin E than red bell pepper - red bell pepper has 1.6mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Red bell pepper and almonds contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and red bell pepper contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.205 MG | 0.054 MG |
| Riboflavin | 1.138 MG | 0.085 MG |
| Niacin | 3.618 MG | 0.979 MG |
| Pantothenic acid | 0.471 MG | 0.317 MG |
| Vitamin B6 | 0.137 MG | 0.291 MG |
| Folate | 44 UG | 46 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 37 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 763% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both red bell pepper and almonds are high in potassium. Almond has 247% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and kaempferol than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than almond per 100 grams. Both almonds and red bell pepper contain significant amounts of quercetin.
| Almonds | Red Bell Pepper | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.02 mg |
| Quercetin | 0.36 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 1 UG | 1624 UG |
| lutein + zeaxanthin | 1 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.056 G |
| Total | 0.003 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than red bell pepper per 100 grams.
| Almonds | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.1 G |
| Total | 12.326 G | 0.1 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Red Bell Pepper (Peppers, sweet, red, raw) .
Almonds g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or almonds contain more calories in 100 grams?Almond is high in calories and red bell pepper has 100% less calories than almond - red bell pepper has 26 calories in 100g and almond has 579 calories.
Does red bell pepper or almonds have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than almond - red bell pepper has 6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does red bell pepper or almonds contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and almond has 269mg of calcium.
Does red bell pepper or almonds contain more iron?
Almond is an abundant source of iron and it has 760% more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and almond has 3.7mg of iron.
Does red bell pepper or almonds contain more potassium?
Both red bell pepper and almonds are high in potassium. Almond has 250% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and almond has 733mg of potassium.