Apple vs. Red Bell Pepper
Nutrition comparison of Apple 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
apple
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and red bell pepper:
- Both red bell pepper and apple are high in dietary fiber.
- Red bell pepper has 56% less carbohydrates than apple.
- Red bell pepper has 60% less sugar than apple.
- Red bell pepper has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper is a great source of potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Red bell pepper has 50% less calories than apple - red bell pepper has 26 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Apple has a macronutrient ratio of 2:95:3 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Red Bell Pepper | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 95% | 78% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 56% less carbohydrates than apple - red bell pepper has 6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both red bell pepper and apple are high in dietary fiber. Red bell pepper is very similar to red bell pepper for dietary fiber - red bell pepper has 2.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Red bell pepper has 60% less sugar than apple - red bell pepper has 4.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Red bell pepper and apple contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both red bell pepper and apple are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 26 times more Vitamin C than apple - red bell pepper has 127.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 51 times more Vitamin A than apple - red bell pepper has 157ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Red bell pepper has 778% more Vitamin E than apple - red bell pepper has 1.6mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Red bell pepper and apple contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.017 MG | 0.054 MG |
| Riboflavin | 0.026 MG | 0.085 MG |
| Niacin | 0.091 MG | 0.979 MG |
| Pantothenic acid | 0.061 MG | 0.317 MG |
| Vitamin B6 | 0.041 MG | 0.291 MG |
| Folate | 3 UG | 46 UG |
Minerals
calcium
Red bell pepper and apple contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Red bell pepper and apple contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 97% more potassium than apple - red bell pepper has 211mg of potassium per 100 grams and apple has 107mg 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, red bell pepper has more luteolin than apple per 100 grams, however, apple contains more quercetin than red bell pepper per 100 grams. Both apple and red bell pepper contain small amounts of kaempferol.
| Apple | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.12 mg | 0.61 mg |
| kaempferol | 0.14 mg | 0.02 mg |
| Quercetin | 4.01 mg | 0.23 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, both apple and red bell pepper contain significant amounts of lutein + zeaxanthin.
| Apple | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 27 UG | 1624 UG |
| lutein + zeaxanthin | 29 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 apple per 100 grams.
| Apple | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.056 G |
| Total | 0.009 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than apple per 100 grams.
| Apple | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.043 G | 0.1 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Red Bell Pepper (Peppers, sweet, red, raw) .
Apple 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 % |
|
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 apple contain more calories in 100 grams?Red bell pepper has 50% less calories than apple - red bell pepper has 26 calories in 100g and apple has 52 calories.
Does red bell pepper or apple have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than apple - red bell pepper has 6g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.