Mango vs. Red Bell Pepper
Nutrition comparison of Mango 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
mango
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and red bell pepper:
- Both mango and red bell pepper are high in Vitamin C.
- Red bell pepper has 57% less calories than mango.
- Red bell pepper has 60% less carbohydrates than mango.
- Red bell pepper has 69% less sugar than mango.
- Red bell pepper has more riboflavin and Vitamin B6.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Mango (Mangos, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 57% less calories than mango - mango has 60 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Mango has a macronutrient ratio of 5:90:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Red Bell Pepper | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 90% | 79% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 60% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 31% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Red bell pepper has 69% less sugar than mango - mango has 13.7g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Mango and red bell pepper contain similar amounts of protein - mango has 0.82g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both mango and red bell pepper are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both mango and red bell pepper are high in Vitamin C. Red bell pepper has 251% more Vitamin C than mango - mango has 36.4mg 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 191% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Mango and red bell pepper contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Mango and red bell pepper contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin and Vitamin B6. Both mango and red bell pepper contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Mango | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.028 MG | 0.054 MG |
| Riboflavin | 0.038 MG | 0.085 MG |
| Niacin | 0.669 MG | 0.979 MG |
| Pantothenic acid | 0.197 MG | 0.317 MG |
| Vitamin B6 | 0.119 MG | 0.291 MG |
| Folate | 43 UG | 46 UG |
Minerals
calcium
Mango and red bell pepper contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Mango and red bell pepper contain similar amounts of iron - mango has 0.16mg 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 26% more potassium than mango - mango has 168mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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, both mango and red bell pepper contain small amounts of kaempferol.
| Mango | Red Bell Pepper | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.61 mg |
| kaempferol | 0.05 mg | 0.02 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.23 mg |
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 mango and red bell pepper contain small amounts of alpha-carotene.
| Mango | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 640 UG | 1624 UG |
| alpha-carotene | 9 UG | 20 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Mango | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.056 G |
| Total | 0.051 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than mango per 100 grams.
| Mango | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.019 G | 0.1 G |
| Total | 0.019 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: Mango (Mangos, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Mango 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 % |
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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 mango or red bell pepper contain more calories in 100 grams?Red bell pepper has 60% less calories than mango - mango has 60 calories in 100g and red bell pepper has 26 calories.
Does mango or red bell pepper have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than mango - mango has 15g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.