White Rice vs. Red Bell Pepper
Nutrition comparison of Cooked White Rice 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
white rice
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 rice and red bell pepper:
- Red bell pepper has signficantly less carbohydrates than white rice.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
- White rice has more thiamin, however, red bell pepper contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and red bell pepper has 80% less calories than white rice - white rice has 130 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. White rice has a macronutrient ratio of 8:91:2 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Red Bell Pepper | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 91% | 79% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 600% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
White rice has less sugar than red bell pepper - red bell pepper has 4.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and red bell pepper contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both white rice and red bell pepper are low in saturated fat - white rice has 0.06g 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 white rice - red bell pepper has 127.7mg of Vitamin C per 100 grams and white rice 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 rice - red bell pepper has 157ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Red bell pepper has more Vitamin E than white rice - red bell pepper has 1.6mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Red bell pepper and white rice contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, however, red bell pepper contains more riboflavin and Vitamin B6. Both white rice and red bell pepper contain significant amounts of niacin, pantothenic acid and folate.
| White Rice | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.167 MG | 0.054 MG |
| Riboflavin | 0.016 MG | 0.085 MG |
| Niacin | 1.835 MG | 0.979 MG |
| Pantothenic acid | 0.411 MG | 0.317 MG |
| Vitamin B6 | 0.05 MG | 0.291 MG |
| Folate | 58 UG | 46 UG |
Minerals
calcium
White rice and red bell pepper contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
White rice has 247% more iron than red bell pepper - white rice has 1.5mg 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 628% more potassium than white rice - white rice has 29mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.056 G |
| Total | 0.01 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than white rice per 100 grams.
| White Rice | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.046 G | 0.1 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cooked White Rice 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 white rice or red bell pepper contain more calories in 100 grams?White rice is high in calories and red bell pepper has 80% less calories than white rice - white rice has 130 calories in 100g and red bell pepper has 26 calories.
Does white rice or red bell pepper have more carbohydrates?
By weight, red bell pepper has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and red bell pepper has 6g of carbohydrates.