Nectarine vs. Red Bell Pepper
Nutrition comparison of Nectarine 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
nectarine
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and red bell pepper:
- Both nectarine and red bell pepper are high in potassium.
- Red bell pepper has more beta-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more riboflavin, Vitamin B6 and folate.
- Red bell pepper is a great source of dietary fiber.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and red bell pepper contain similar amounts of calories - nectarine has 44 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, nectarine is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Nectarine has a macronutrient ratio of 9:86:6 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 86% | 78% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and red bell pepper contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, 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 24% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Nectarine and red bell pepper contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Nectarine and red bell pepper contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both nectarine and red bell pepper are low in saturated fat - nectarine has 0.03g 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 22 times more Vitamin C than nectarine - nectarine has 5.4mg 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 824% more Vitamin A than nectarine - nectarine has 17ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Nectarine and red bell pepper contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Nectarine and red bell pepper contain similar amounts of Vitamin K - nectarine has 2.2ug 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, Vitamin B6 and folate. Both nectarine and red bell pepper contain significant amounts of thiamin, niacin and pantothenic acid.
| Nectarine | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.034 MG | 0.054 MG |
| Riboflavin | 0.027 MG | 0.085 MG |
| Niacin | 1.125 MG | 0.979 MG |
| Pantothenic acid | 0.185 MG | 0.317 MG |
| Vitamin B6 | 0.025 MG | 0.291 MG |
| Folate | 5 UG | 46 UG |
Minerals
calcium
Nectarine and red bell pepper contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Nectarine and red bell pepper contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both nectarine and red bell pepper are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg 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, nectarine has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than nectarine per 100 grams.
| Nectarine | Red Bell Pepper | |
|---|---|---|
| Quercetin | 0.69 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
| kaempferol | ~ | 0.02 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, red bell pepper has more beta-carotene than nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Nectarine | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 150 UG | 1624 UG |
| lutein + zeaxanthin | 130 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.056 G |
| Total | 0.002 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both nectarine and red bell pepper contain significant amounts of linoleic acid.
| Nectarine | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.111 G | 0.1 G |
| Total | 0.111 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 Nectarine or Red Bell Pepper .
Note: The specific food items compared are: Nectarine (Nectarines, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Nectarine g
()
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Daily Values (%) |
Red Bell Pepper g
()
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5% | calories | 5% |
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5% | saturated fat | 5% |
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nectarine or red bell pepper contain more calories in 100 grams?Nectarine and red bell pepper contain similar amounts of calories - nectarine has 44 calories in 100g and red bell pepper has 26 calories.
Does nectarine or red bell pepper have more carbohydrates?
By weight, nectarine and red bell pepper contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does nectarine or red bell pepper contain more potassium?
Both nectarine and red bell pepper are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and red bell pepper has 211mg of potassium.