Raspberries vs. Red Bell Pepper
Nutrition comparison of Raspberries 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
raspberries
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and red bell pepper:
- Both raspberries and red bell pepper are high in Vitamin C and dietary fiber.
- Red bell pepper has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more riboflavin, 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: Raspberries (Raspberries, raw) 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 50% less calories than raspberry - raspberry has 52 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, raspberries is lighter in protein and similar to red bell pepper for carbs and fat. Raspberries has a macronutrient ratio of 8:82:10 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Red Bell Pepper | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 82% | 79% |
| Fat | 10% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and red bell pepper contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both raspberries and red bell pepper are high in dietary fiber. Raspberry has 210% more dietary fiber than red bell pepper - raspberry has 6.5g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Raspberries and red bell pepper contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Raspberries and red bell pepper contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both raspberries and red bell pepper are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both raspberries and red bell pepper are high in Vitamin C. Red bell pepper has 387% more Vitamin C than raspberry - raspberry has 26.2mg 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 77 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Raspberries and red bell pepper contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Raspberries and red bell pepper contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin, Vitamin B6 and folate. Both raspberries and red bell pepper contain significant amounts of thiamin, niacin and pantothenic acid.
| Raspberries | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.032 MG | 0.054 MG |
| Riboflavin | 0.038 MG | 0.085 MG |
| Niacin | 0.598 MG | 0.979 MG |
| Pantothenic acid | 0.329 MG | 0.317 MG |
| Vitamin B6 | 0.055 MG | 0.291 MG |
| Folate | 21 UG | 46 UG |
Minerals
calcium
Raspberry has 257% more calcium than red bell pepper - raspberry has 25mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Raspberries and red bell pepper contain similar amounts of iron - raspberry has 0.69mg 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 40% more potassium than raspberry - raspberry has 151mg 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, raspberry has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than raspberry per 100 grams. Both raspberries and red bell pepper contain small amounts of kaempferol.
| Raspberries | Red Bell Pepper | |
|---|---|---|
| kaempferol | 0.06 mg | 0.02 mg |
| Quercetin | 1.05 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, red bell pepper has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both raspberries and red bell pepper contain small amounts of alpha-carotene.
| Raspberries | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 1624 UG |
| alpha-carotene | 16 UG | 20 UG |
| lutein + zeaxanthin | 136 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Raspberries | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.056 G |
| Total | 0.126 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than red bell pepper per 100 grams.
| Raspberries | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.249 G | 0.1 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Raspberries g
()
|
Daily Values (%) |
Red Bell Pepper g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 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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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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% |
|
UG % | |
| MG % |
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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 raspberries or red bell pepper contain more calories in 100 grams?Red bell pepper has 50% less calories than raspberry - raspberry has 52 calories in 100g and red bell pepper has 26 calories.
Does raspberries or red bell pepper have more carbohydrates?
By weight, raspberries and red bell pepper contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and red bell pepper has 6g of carbohydrates.