Egg White vs. Red Bell Pepper
Nutrition comparison of Egg White 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
egg white
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and red bell pepper:
- Egg white is a great source of protein.
- Red bell pepper has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- 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: Egg White (Egg, white, raw, fresh) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 50% less calories than egg white - red bell pepper has 26 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to red bell pepper for fat. Egg white has a macronutrient ratio of 89:5:6 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Red Bell Pepper | |
|---|---|---|
| Protein | 89% | 13% |
| Carbohydrates | 5% | 78% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and egg white contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has more dietary fiber than egg white - red bell pepper has 2.1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Red bell pepper and egg white contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 10 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both red bell pepper and egg white are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and egg white 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 egg white - red bell pepper has 127.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than egg white - red bell pepper has 157ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Red bell pepper has more Vitamin E than egg white - red bell pepper has 1.6mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Red bell pepper and egg white contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Red bell pepper has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and red bell pepper contain significant amounts of pantothenic acid.
| Egg White | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.004 MG | 0.054 MG |
| Riboflavin | 0.439 MG | 0.085 MG |
| Niacin | 0.105 MG | 0.979 MG |
| Pantothenic acid | 0.19 MG | 0.317 MG |
| Vitamin B6 | 0.005 MG | 0.291 MG |
| Folate | 4 UG | 46 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Red bell pepper and egg white contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Red bell pepper and egg white contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 29% more potassium than egg white - red bell pepper has 211mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Red Bell Pepper (Peppers, sweet, red, raw) .
Egg White 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 egg white contain more calories in 100 grams?Red bell pepper has 50% less calories than egg white - red bell pepper has 26 calories in 100g and egg white has 52 calories.
Is red bell pepper or egg white better for protein?
Egg white is a great source of protein and it has 10 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and egg white has 10.9g of protein.
Does red bell pepper or egg white have more carbohydrates?
By weight, red bell pepper and egg white contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.