Quinoa vs. Red Bell Pepper
Nutrition comparison of Cooked Quinoa 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
cooked
quinoa
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and red bell pepper:
- Both quinoa and red bell pepper are high in dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than red bell pepper.
- Red bell pepper has 72% less carbohydrates than quinoa.
- Red bell pepper has more niacin, pantothenic acid and Vitamin B6.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and red bell pepper has 78% less calories than quinoa - quinoa has 120 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to red bell pepper for protein. Quinoa has a macronutrient ratio of 15:71:15 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Red Bell Pepper | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 71% | 79% |
| Fat | 15% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 72% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both quinoa and red bell pepper are high in dietary fiber. Quinoa has 33% more dietary fiber than red bell pepper - quinoa has 2.8g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Quinoa and red bell pepper contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Quinoa has 344% more protein than red bell pepper - quinoa has 4.4g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both quinoa and red bell pepper are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than quinoa - red bell pepper has 127.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than quinoa - red bell pepper has 157ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and red bell pepper contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Red bell pepper and quinoa contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Red bell pepper has more niacin, pantothenic acid and Vitamin B6. Both quinoa and red bell pepper contain significant amounts of thiamin, riboflavin and folate.
| Quinoa | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.107 MG | 0.054 MG |
| Riboflavin | 0.11 MG | 0.085 MG |
| Niacin | 0.412 MG | 0.979 MG |
| Pantothenic acid | ~ | 0.317 MG |
| Vitamin B6 | 0.123 MG | 0.291 MG |
| Folate | 42 UG | 46 UG |
Minerals
calcium
Quinoa has 143% more calcium than red bell pepper - quinoa has 17mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Quinoa has 247% more iron than red bell pepper - quinoa has 1.5mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Quinoa and red bell pepper contain similar amounts of potassium - quinoa has 172mg 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, both quinoa and red bell pepper contain significant amounts of lutein + zeaxanthin.
| Quinoa | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 3 UG | 1624 UG |
| lutein + zeaxanthin | 53 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than red bell pepper per 100 grams. Both quinoa and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.056 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than red bell pepper per 100 grams.
| Quinoa | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.974 G | 0.1 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cooked Quinoa 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 % |
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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 quinoa or red bell pepper contain more calories in 100 grams?Quinoa is high in calories and red bell pepper has 80% less calories than quinoa - quinoa has 120 calories in 100g and red bell pepper has 26 calories.
Does quinoa or red bell pepper have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.