Coconut vs. Red Bell Pepper
Nutrition comparison of Coconut 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
coconut
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and red bell pepper:
- Both red bell pepper and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Red bell pepper has 60% less carbohydrates than coconut.
- Red bell pepper has more riboflavin and Vitamin B6.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and red bell pepper has 93% less calories than coconut - red bell pepper has 26 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Coconut has a macronutrient ratio of 4:16:80 and for red bell pepper, 13:77:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Red Bell Pepper | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 16% | 77% |
| Fat | 80% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 60% less carbohydrates than coconut - red bell pepper has 6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both red bell pepper and coconut are high in dietary fiber. Coconut has 329% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Red bell pepper and coconut contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 236% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and red bell pepper has 100% less saturated fat than coconut - red bell pepper has 0.06g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 37 times more Vitamin C than coconut - red bell pepper has 127.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than coconut - red bell pepper has 157ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Red bell pepper and coconut contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Red bell pepper and coconut contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin and Vitamin B6. Both coconut and red bell pepper contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Coconut | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.066 MG | 0.054 MG |
| Riboflavin | 0.02 MG | 0.085 MG |
| Niacin | 0.54 MG | 0.979 MG |
| Pantothenic acid | 0.3 MG | 0.317 MG |
| Vitamin B6 | 0.054 MG | 0.291 MG |
| Folate | 26 UG | 46 UG |
Minerals
calcium
Red bell pepper and coconut contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 465% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both red bell pepper and coconut are high in potassium. Coconut has 69% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than red bell pepper per 100 grams.
| Coconut | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.366 G | 0.1 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Coconut g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 red bell pepper or coconut contain more calories in 100 grams?Coconut is high in calories and red bell pepper has 90% less calories than coconut - red bell pepper has 26 calories in 100g and coconut has 354 calories.
Does red bell pepper or coconut have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than coconut - red bell pepper has 6g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does red bell pepper or coconut contain more potassium?
Both red bell pepper and coconut are high in potassium. Coconut has 70% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and coconut has 356mg of potassium.