Cashews vs. Red Bell Pepper
Nutrition comparison of Cashews 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
cashews
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and red bell pepper:
- Both red bell pepper and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin and pantothenic acid.
- Cashew has signficantly more calcium than red bell pepper.
- Cashew is an excellent source of iron and protein.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and red bell pepper has 95% less calories than cashew - red bell pepper has 26 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to red bell pepper for protein. Cashews has a macronutrient ratio of 13:21:67 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Red Bell Pepper | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 21% | 79% |
| Fat | 67% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and red bell pepper has 80% less carbohydrates than cashew - red bell pepper has 6g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both red bell pepper and cashews are high in dietary fiber. Cashew has 57% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Red bell pepper and cashews contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 17 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and red bell pepper has 99% less saturated fat than cashew - red bell pepper has 0.06g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 254 times more Vitamin C than cashew - red bell pepper has 127.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than cashew - red bell pepper has 157ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Red bell pepper and cashews contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 596% more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and pantothenic acid. Both cashews and red bell pepper contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cashews | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.423 MG | 0.054 MG |
| Riboflavin | 0.058 MG | 0.085 MG |
| Niacin | 1.062 MG | 0.979 MG |
| Pantothenic acid | 0.864 MG | 0.317 MG |
| Vitamin B6 | 0.417 MG | 0.291 MG |
| Folate | 25 UG | 46 UG |
Minerals
calcium
Cashew has signficantly more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 14 times more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both red bell pepper and cashews are high in potassium. Cashew has 213% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and cashew has 660mg 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,
| Cashews | Red Bell Pepper | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 51 UG |
| beta-carotene | ~ | 1624 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.056 G |
| Total | 0.062 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than red bell pepper per 100 grams.
| Cashews | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.1 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and red bell pepper has 100% less calories than cashew - red bell pepper has 26 calories in 100g and cashew has 553 calories.
Does red bell pepper or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and red bell pepper has 80% fewer carbohydrates than cashew - red bell pepper has 6g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does red bell pepper or cashews contain more iron?
Cashew is an abundant source of iron and it has 14 times more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and cashew has 6.7mg of iron.
Does red bell pepper or cashews contain more potassium?
Both red bell pepper and cashews are high in potassium. Cashew has 210% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and cashew has 660mg of potassium.