Dates vs. Red Bell Pepper
Nutrition comparison of Dates 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
dates
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and red bell pepper:
- Both dates and red bell pepper are high in dietary fiber and potassium.
- Date has more pantothenic acid, however, red bell pepper contains more folate.
- Date is an excellent source of calcium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and red bell pepper has 91% less calories than date - date has 277 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Dates has a macronutrient ratio of 2:97:1 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Red Bell Pepper | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 97% | 78% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and red bell pepper has 92% less carbohydrates than date - date has 75g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both dates and red bell pepper are high in dietary fiber. Date has 219% more dietary fiber than red bell pepper - date has 6.7g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Date is high in sugar and red bell pepper has 94% less sugar than date - date has 66.5g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Dates and red bell pepper contain similar amounts of protein - date has 1.8g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both red bell pepper and dates are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and date 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 date - red bell pepper has 127.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 21 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Red bell pepper has more Vitamin E than date - red bell pepper has 1.6mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and red bell pepper contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Date has more pantothenic acid, however, red bell pepper contains more folate. Both dates and red bell pepper contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Dates | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.05 MG | 0.054 MG |
| Riboflavin | 0.06 MG | 0.085 MG |
| Niacin | 1.61 MG | 0.979 MG |
| Pantothenic acid | 0.805 MG | 0.317 MG |
| Vitamin B6 | 0.249 MG | 0.291 MG |
| Folate | 15 UG | 46 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 814% more calcium than red bell pepper - date has 64mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Date has 109% more iron than red bell pepper - date has 0.9mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both dates and red bell pepper are high in potassium. Date has 230% more potassium than red bell pepper - date has 696mg of potassium per 100 grams and red bell pepper has 211mg 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,
| Dates | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 89 UG | 1624 UG |
| lutein + zeaxanthin | 23 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Red Bell Pepper .
Note: The specific food items compared are: Dates (Dates, medjool) and Red Bell Pepper (Peppers, sweet, red, raw) .
Dates 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 dates or red bell pepper contain more calories in 100 grams?Date is high in calories and red bell pepper has 90% less calories than date - date has 277 calories in 100g and red bell pepper has 26 calories.
Does dates or red bell pepper have more carbohydrates?
By weight, date is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does dates or red bell pepper contain more calcium?
Date is a rich source of calcium and it has 810% more calcium than red bell pepper - date has 64mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does dates or red bell pepper contain more potassium?
Both dates and red bell pepper are high in potassium. Date has 230% more potassium than red bell pepper - date has 696mg of potassium in 100 grams and red bell pepper has 211mg of potassium.