White Beans vs. Red Bell Pepper

Nutrition comparison of White Beans 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 white beans versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white beans and red bell pepper:

  • Both red bell pepper and white beans are high in dietary fiber and potassium.
  • Red bell pepper has 72% less carbohydrates than white bean.
  • Red bell pepper has more riboflavin, niacin and Vitamin B6.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
  • White bean has signficantly more protein than red bell pepper.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium.
Detailed nutritional comparison of white beans and red bell pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of White Beans src
Image of Red Bell Pepper src

Calories and Carbs

calories

White bean is high in calories and red bell pepper has 77% less calories than white bean - red bell pepper has 26 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is heavier in protein, lighter in carbs and lighter in fat compared to red bell pepper per calorie. White beans has a macronutrient ratio of 25:73:2 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Red Bell Pepper
Protein 25% 13%
Carbohydrates 73% 79%
Fat 2% 8%
Alcohol ~ ~

carbohydrates

Red bell pepper has 72% less carbohydrates than white bean - red bell pepper has 6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both red bell pepper and white beans are high in dietary fiber. White bean has 129% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Red bell pepper and white beans contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

White bean has signficantly more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both red bell pepper and white beans are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than white bean - red bell pepper has 127.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than white bean - red bell pepper has 157ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Red bell pepper and white beans contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Red bell pepper and white beans contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more riboflavin, niacin and Vitamin B6. Both white beans and red bell pepper contain significant amounts of thiamin, pantothenic acid and folate.

White Beans Red Bell Pepper
Thiamin 0.096 MG 0.054 MG
Riboflavin 0.037 MG 0.085 MG
Niacin 0.113 MG 0.979 MG
Pantothenic acid 0.185 MG 0.317 MG
Vitamin B6 0.075 MG 0.291 MG
Folate 65 UG 46 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 943% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 595% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both red bell pepper and white beans are high in potassium. White bean has 115% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white beans and red bell pepper contain significant amounts of alpha linoleic acid (ALA).

White Beans Red Bell Pepper
alpha linoleic acid 0.056 G 0.056 G
Total 0.056 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, both white beans and red bell pepper contain significant amounts of linoleic acid.

White Beans Red Bell Pepper
linoleic acid 0.067 G 0.1 G
Total 0.067 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: White Beans (Beans, white, mature seeds, canned) and Red Bell Pepper (Peppers, sweet, red, raw) .

White Beans g

()
Daily Values (%)

Red Bell Pepper g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does red bell pepper or white beans contain more calories in 100 grams?
White bean is high in calories and red bell pepper has 80% less calories than white bean - red bell pepper has 26 calories in 100g and white bean has 114 calories.

Does red bell pepper or white beans have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than white bean - red bell pepper has 6g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does red bell pepper or white beans contain more calcium?
White bean is a rich source of calcium and it has 940% more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and white bean has 73mg of calcium.

Does red bell pepper or white beans contain more potassium?
Both red bell pepper and white beans are high in potassium. White bean has 120% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and white bean has 454mg of potassium.