Kale vs. Red Bell Pepper
Nutrition comparison of Kale 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
kale
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and red bell pepper:
- Both kale and red bell pepper are high in Vitamin A, Vitamin C, dietary fiber and potassium.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Kale (Kale, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and red bell pepper contain similar amounts of calories - kale has 35 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Kale has a macronutrient ratio of 28:41:31 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Red Bell Pepper | |
|---|---|---|
| Protein | 28% | 13% |
| Carbohydrates | 41% | 79% |
| Fat | 31% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and red bell pepper contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both kale and red bell pepper are high in dietary fiber. Kale has 95% more dietary fiber than red bell pepper - kale has 4.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Kale and red bell pepper contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Kale has 195% more protein than red bell pepper - kale has 2.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both kale and red bell pepper are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kale and red bell pepper are high in Vitamin C. Red bell pepper has 37% more Vitamin C than kale - kale has 93.4mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both kale and red bell pepper are high in Vitamin A. Kale has 54% more Vitamin A than red bell pepper - kale has 241ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Kale and red bell pepper contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 78 times more Vitamin K than red bell pepper - kale has 389.6ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both kale and red bell pepper contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kale | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.113 MG | 0.054 MG |
| Riboflavin | 0.347 MG | 0.085 MG |
| Niacin | 1.18 MG | 0.979 MG |
| Pantothenic acid | 0.37 MG | 0.317 MG |
| Vitamin B6 | 0.147 MG | 0.291 MG |
| Folate | 62 UG | 46 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 35 times more calcium than red bell pepper - kale has 254mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Kale has 272% more iron than red bell pepper - kale has 1.6mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both kale and red bell pepper are high in potassium. Kale has 65% more potassium than red bell pepper - kale has 348mg of potassium per 100 grams and red bell pepper has 211mg 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, kale has more isorhamnetin, kaempferol and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than kale per 100 grams.
| Kale | Red Bell Pepper | |
|---|---|---|
| isorhamnetin | 23.6 mg | ~ |
| kaempferol | 46.8 mg | 0.02 mg |
| Quercetin | 22.58 mg | 0.23 mg |
| luteolin | ~ | 0.61 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 kale and red bell pepper contain significant amounts of beta-carotene.
| Kale | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 2873 UG | 1624 UG |
| lutein + zeaxanthin | 6261 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Kale | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.056 G |
| Total | 0.378 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than red bell pepper per 100 grams.
| Kale | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.291 G | 0.1 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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: Kale (Kale, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Kale g
()
|
Daily Values (%) |
Red Bell Pepper g
()
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| KCAL % |
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5% | calories | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or red bell pepper contain more calories in 100 grams?Kale and red bell pepper contain similar amounts of calories - kale has 35 calories in 100g and red bell pepper has 26 calories.
Does kale or red bell pepper have more carbohydrates?
By weight, kale and red bell pepper contain similar amounts of carbs - kale has 4.4g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does kale or red bell pepper contain more calcium?
Kale is a rich source of calcium and it has 35 times more calcium than red bell pepper - kale has 254mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does kale or red bell pepper contain more potassium?
Both kale and red bell pepper are high in potassium. Kale has 70% more potassium than red bell pepper - kale has 348mg of potassium in 100 grams and red bell pepper has 211mg of potassium.