Brown Rice vs. Red Bell Pepper
Nutrition comparison of Cooked Brown Rice 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
cooked
brown rice
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and red bell pepper:
- Brown rice has more thiamin and niacin, however, red bell pepper contains more Vitamin B6 and folate.
- Red bell pepper has 3.2 times less carbohydrates than brown rice.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and red bell pepper has 79% less calories than brown rice - brown rice has 123 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Brown rice has a macronutrient ratio of 9:84:7 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 84% | 79% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 3.2 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 31% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Brown rice and red bell pepper contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Brown rice has 177% more protein than red bell pepper - brown rice has 2.7g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both brown rice and red bell pepper are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than brown rice - red bell pepper has 127.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than brown rice - red bell pepper has 157ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Red bell pepper has 829% more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Brown rice and red bell pepper contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, red bell pepper contains more Vitamin B6 and folate. Both brown rice and red bell pepper contain significant amounts of riboflavin and pantothenic acid.
| Brown Rice | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.178 MG | 0.054 MG |
| Riboflavin | 0.069 MG | 0.085 MG |
| Niacin | 2.561 MG | 0.979 MG |
| Pantothenic acid | 0.38 MG | 0.317 MG |
| Vitamin B6 | 0.123 MG | 0.291 MG |
| Folate | 9 UG | 46 UG |
Minerals
calcium
Brown rice and red bell pepper contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Brown rice and red bell pepper contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 145% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.056 G |
| Total | 0.011 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than red bell pepper per 100 grams.
| Brown Rice | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.1 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brown rice or red bell pepper contain more calories in 100 grams?Brown rice is high in calories and red bell pepper has 80% less calories than brown rice - brown rice has 123 calories in 100g and red bell pepper has 26 calories.
Does brown rice or red bell pepper have more carbohydrates?
By weight, red bell pepper has 3.2 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and red bell pepper has 6g of carbohydrates.