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.
Detailed nutritional comparison of mango 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: Mango (Mangos, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Red Bell Pepper src

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) .

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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.