Whole Wheat Bread vs. Red Bell Pepper
Nutrition comparison of Whole Wheat Bread 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
whole wheat bread
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and red bell pepper:
- Both whole wheat bread and red bell pepper are high in dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
- Whole wheat bread has more thiamin and niacin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and red bell pepper has 90% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to red bell pepper per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Red Bell Pepper | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 66% | 78% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and red bell pepper has 86% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both whole wheat bread and red bell pepper are high in dietary fiber. Whole wheat bread has 252% more dietary fiber than red bell pepper - whole wheat bread has 7.4g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Whole wheat bread and red bell pepper contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 12 times more protein than red bell pepper - whole wheat bread has 13.4g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both whole wheat bread and red bell pepper are low in saturated fat - whole wheat bread has 0.87g 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 1276 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg 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 more Vitamin A than whole wheat bread - red bell pepper has 157ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and red bell pepper contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Whole wheat bread and red bell pepper contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin. Both whole wheat bread and red bell pepper contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.279 MG | 0.054 MG |
| Riboflavin | 0.131 MG | 0.085 MG |
| Niacin | 4.042 MG | 0.979 MG |
| Pantothenic acid | 0.336 MG | 0.317 MG |
| Vitamin B6 | 0.263 MG | 0.291 MG |
| Folate | 75 UG | 46 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 13 times more calcium than red bell pepper - whole wheat bread has 103mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 481% more iron than red bell pepper - whole wheat bread has 2.5mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both whole wheat bread and red bell pepper are high in potassium. Whole wheat bread has a little more potassium (9%) than red bell pepper by weight - whole wheat bread has 230mg 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 whole wheat bread and red bell pepper contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 1 UG | 1624 UG |
| lutein + zeaxanthin | 94 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Whole Wheat Bread | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.056 G |
| Total | 0.205 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than red bell pepper per 100 grams.
| Whole Wheat Bread | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.1 G |
| Total | 1.669 G | 0.1 G |
Customize your serving size
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 Whole Wheat Bread or Red Bell Pepper .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Red Bell Pepper (Peppers, sweet, red, raw) .
Whole Wheat Bread 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 whole wheat bread or red bell pepper contain more calories in 100 grams?Whole wheat bread is high in calories and red bell pepper has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and red bell pepper has 26 calories.
Does whole wheat bread or red bell pepper have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does whole wheat bread or red bell pepper contain more calcium?
Whole wheat bread is a rich source of calcium and it has 13 times more calcium than red bell pepper - whole wheat bread has 103mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does whole wheat bread or red bell pepper contain more potassium?
Both whole wheat bread and red bell pepper are high in potassium. Whole wheat bread has a little more potassium ( 10%) than red bell pepper by weight - whole wheat bread has 230mg of potassium in 100 grams and red bell pepper has 211mg of potassium.