Broccoli vs. Red Bell Pepper
Nutrition comparison of Broccoli 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
broccoli
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and red bell pepper:
- Both red bell pepper and broccoli are high in Vitamin C, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Red bell pepper has more beta-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper and broccoli contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to red bell pepper for fat. Broccoli has a macronutrient ratio of 28:65:7 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Red Bell Pepper | |
|---|---|---|
| Protein | 28% | 13% |
| Carbohydrates | 65% | 79% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and broccoli contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both red bell pepper and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Red bell pepper and broccoli contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 185% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both red bell pepper and broccoli are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and broccoli are high in Vitamin C. Red bell pepper has 43% more Vitamin C than broccoli - red bell pepper has 127.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 406% more Vitamin A than broccoli - red bell pepper has 157ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Red bell pepper and broccoli contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 19 times more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Both broccoli and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Broccoli | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.071 MG | 0.054 MG |
| Riboflavin | 0.117 MG | 0.085 MG |
| Niacin | 0.639 MG | 0.979 MG |
| Pantothenic acid | 0.573 MG | 0.317 MG |
| Vitamin B6 | 0.175 MG | 0.291 MG |
| Folate | 63 UG | 46 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 571% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Red bell pepper and broccoli contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both red bell pepper and broccoli are high in potassium. Broccoli has 50% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and broccoli has 316mg 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, both broccoli and red bell pepper contain significant amounts of luteolin.
| Broccoli | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.8 mg | 0.61 mg |
| kaempferol | 7.84 mg | 0.02 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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, red bell pepper has more beta-carotene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both broccoli and red bell pepper contain significant amounts of alpha-carotene.
| Broccoli | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 361 UG | 1624 UG |
| alpha-carotene | 25 UG | 20 UG |
| lutein + zeaxanthin | 1403 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.056 G |
| Total | 0.0215 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than broccoli per 100 grams.
| Broccoli | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.1 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Broccoli 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Red bell pepper and broccoli contain similar amounts of calories - red bell pepper has 26 calories in 100g and broccoli has 34 calories.
Does red bell pepper or broccoli have more carbohydrates?
By weight, red bell pepper and broccoli contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does red bell pepper or broccoli contain more potassium?
Both red bell pepper and broccoli are high in potassium. Broccoli has 50% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and broccoli has 316mg of potassium.