Orange vs. Red Bell Pepper
Nutrition comparison of Orange 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
orange
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and red bell pepper:
- Both orange and red bell pepper are high in Vitamin C and dietary fiber.
- Orange is a great source of calcium.
- Red bell pepper has 54% less sugar than orange.
- Red bell pepper has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more niacin, Vitamin B6 and folate.
- Red bell pepper is a great source of potassium.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 43% less calories than orange - orange has 46 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Orange has a macronutrient ratio of 6:91:4 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Red Bell Pepper | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 91% | 79% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and red bell pepper contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both orange and red bell pepper are high in dietary fiber. Orange has 14% more dietary fiber than red bell pepper - orange has 2.4g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Red bell pepper has 54% less sugar than orange - orange has 9.1g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Orange and red bell pepper contain similar amounts of protein - orange has 0.7g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both orange and red bell pepper are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both orange and red bell pepper are high in Vitamin C. Red bell pepper has 184% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 13 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Red bell pepper has 778% more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Red bell pepper and orange contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Red bell pepper has more niacin, Vitamin B6 and folate. Both orange and red bell pepper contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Orange | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.1 MG | 0.054 MG |
| Riboflavin | 0.04 MG | 0.085 MG |
| Niacin | 0.4 MG | 0.979 MG |
| Pantothenic acid | 0.25 MG | 0.317 MG |
| Vitamin B6 | 0.051 MG | 0.291 MG |
| Folate | 17 UG | 46 UG |
Minerals
calcium
Orange is a great source of calcium and it has 514% more calcium than red bell pepper - orange has 43mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Orange and red bell pepper contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 25% more potassium than orange - orange has 169mg 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, red bell pepper has more beta-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both orange and red bell pepper contain small amounts of alpha-carotene.
| Orange | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 71 UG | 1624 UG |
| alpha-carotene | 11 UG | 20 UG |
| lutein + zeaxanthin | 129 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 orange per 100 grams.
| Orange | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.056 G |
| Total | 0.011 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than orange per 100 grams.
| Orange | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.031 G | 0.1 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Red Bell Pepper (Peppers, sweet, red, raw) .
Orange 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 orange or red bell pepper contain more calories in 100 grams?Red bell pepper has 40% less calories than orange - orange has 46 calories in 100g and red bell pepper has 26 calories.
Does orange or red bell pepper have more carbohydrates?
By weight, orange and red bell pepper contain similar amounts of carbs - orange has 11.5g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.