Avocado vs. Red Bell Pepper
Nutrition comparison of Avocado 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
avocado
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and red bell pepper:
- Both red bell pepper and avocado are high in dietary fiber and potassium.
- Avocado has more pantothenic acid.
- Red bell pepper has 35 times less saturated fat than avocado.
- Red bell pepper has more beta-carotene than avocado, however, avocado contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and red bell pepper has 84% less calories than avocado - red bell pepper has 26 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Avocado has a macronutrient ratio of 4:19:77 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Red Bell Pepper | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 19% | 79% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and avocado contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both red bell pepper and avocado are high in dietary fiber. Avocado has 224% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Red bell pepper and avocado contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Red bell pepper and avocado contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Red bell pepper has 35 times less saturated fat than avocado - red bell pepper has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 13 times more Vitamin C than avocado - red bell pepper has 127.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 21 times more Vitamin A than avocado - red bell pepper has 157ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Red bell pepper and avocado contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Red bell pepper and avocado contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid. Both avocado and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.075 MG | 0.054 MG |
| Riboflavin | 0.143 MG | 0.085 MG |
| Niacin | 1.912 MG | 0.979 MG |
| Pantothenic acid | 1.463 MG | 0.317 MG |
| Vitamin B6 | 0.287 MG | 0.291 MG |
| Folate | 89 UG | 46 UG |
Minerals
calcium
Red bell pepper and avocado contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Red bell pepper and avocado contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both red bell pepper and avocado are high in potassium. Avocado has 140% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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, red bell pepper has more beta-carotene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both avocado and red bell pepper contain significant amounts of alpha-carotene.
| Avocado | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 63 UG | 1624 UG |
| alpha-carotene | 24 UG | 20 UG |
| lutein + zeaxanthin | 271 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Avocado | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.056 G |
| Total | 0.125 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than red bell pepper per 100 grams.
| Avocado | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 1.674 G | 0.1 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Red Bell Pepper (Peppers, sweet, red, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and red bell pepper has 80% less calories than avocado - red bell pepper has 26 calories in 100g and avocado has 167 calories.
Does red bell pepper or avocado have more carbohydrates?
By weight, red bell pepper and avocado contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does red bell pepper or avocado contain more potassium?
Both red bell pepper and avocado are high in potassium. Avocado has 140% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and avocado has 507mg of potassium.