Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
red bell pepper
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in red bell pepper and watercress:
Watercress and red bell pepper contain similar amounts of calories - watercress has 11 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, red bell pepper is much lighter in protein, much heavier in carbs and similar to watercress for fat. Red bell pepper has a macronutrient ratio of 13:78:9 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Red Bell Pepper | Watercress | |
---|---|---|
Protein | 13% | 60% |
Carbohydrates | 78% | 34% |
Fat | 9% | 6% |
Alcohol | ~ | ~ |
Watercress and red bell pepper contain similar amounts of carbs - watercress has 1.3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
Red bell pepper is a great source of dietary fiber and it has 320% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
Watercress has 20 times less sugar than red bell pepper - watercress has 0.2g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Watercress and red bell pepper contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and red bell pepper has 0.99g of protein.
Both watercress and red bell pepper are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Both watercress and red bell pepper are high in Vitamin C. Red bell pepper has 197% more Vitamin C than watercress - watercress has 43mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Both watercress and red bell pepper are high in Vitamin A. Watercress is very similar to red bell pepper for Vitamin A - watercress has 160ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Watercress and red bell pepper contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Watercress is an excellent source of Vitamin K and it has 50 times more Vitamin K than red bell pepper - watercress has 250ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
Red bell pepper has more niacin, Vitamin B6 and folate. Both red bell pepper and watercress contain significant amounts of thiamin, riboflavin and pantothenic acid.
Red Bell Pepper | Watercress | |
---|---|---|
Thiamin | 0.054 MG | 0.09 MG |
Riboflavin | 0.085 MG | 0.12 MG |
Niacin | 0.979 MG | 0.2 MG |
Pantothenic acid | 0.317 MG | 0.31 MG |
Vitamin B6 | 0.291 MG | 0.129 MG |
Folate | 46 UG | 9 UG |
Watercress is an excellent source of calcium and it has 16 times more calcium than red bell pepper - watercress has 120mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
Watercress and red bell pepper contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
Both watercress and red bell pepper are high in potassium. Watercress has 56% more potassium than red bell pepper - watercress has 330mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
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, red bell pepper has more luteolin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than red bell pepper per 100 grams.
Red Bell Pepper | Watercress | |
---|---|---|
luteolin | 0.61 mg | 0.02 mg |
kaempferol | 0.02 mg | 23.03 mg |
Quercetin | 0.23 mg | 29.99 mg |
apigenin | ~ | 0.01 mg |
myricetin | ~ | 0.2 mg |
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 red bell pepper and watercress contain significant amounts of beta-carotene.
Red Bell Pepper | Watercress | |
---|---|---|
beta-carotene | 1624 UG | 1914 UG |
alpha-carotene | 20 UG | ~ |
lutein + zeaxanthin | 51 UG | 5767 UG |
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than watercress per 100 grams.
Red Bell Pepper | Watercress | |
---|---|---|
alpha linoleic acid | 0.056 G | 0.023 G |
Total | 0.056 G | 0.023 G |
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than watercress per 100 grams.
Red Bell Pepper | Watercress | |
---|---|---|
linoleic acid | 0.1 G | 0.012 G |
Total | 0.1 G | 0.012 G |
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 Red Bell Pepper or Watercress .
Note: The specific food items compared are: Red Bell Pepper (Peppers, sweet, red, raw) and Watercress (Watercress, raw) .
Red Bell Pepper g
()
|
Daily Values (%) |
Watercress 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 | |||