Plums vs. Red Bell Pepper
Nutrition comparison of Plums 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
plums
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and red bell pepper:
- Red bell pepper has 58% less sugar than plum.
- Red bell pepper has more riboflavin, niacin, Vitamin B6 and folate.
- 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.
USDA sources for nutritional information: Plums (Plums, 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 43% less calories than plum - plum has 46 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, plums is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Plums has a macronutrient ratio of 6:89:5 and for red bell pepper, 13:78:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Red Bell Pepper | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 89% | 78% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and red bell pepper contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% 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 50% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Red bell pepper has 58% less sugar than plum - plum has 9.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Plums and red bell pepper contain similar amounts of protein - plum has 0.7g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both plums and red bell pepper are low in saturated fat - plum has 0.02g 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 12 times more Vitamin C than plum - plum has 9.5mg 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 plum - plum has 17ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Plums and red bell pepper contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Plums and red bell pepper contain similar amounts of Vitamin K - plum has 6.4ug 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, niacin, Vitamin B6 and folate. Both plums and red bell pepper contain significant amounts of thiamin and pantothenic acid.
| Plums | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.028 MG | 0.054 MG |
| Riboflavin | 0.026 MG | 0.085 MG |
| Niacin | 0.417 MG | 0.979 MG |
| Pantothenic acid | 0.135 MG | 0.317 MG |
| Vitamin B6 | 0.029 MG | 0.291 MG |
| Folate | 5 UG | 46 UG |
Minerals
calcium
Plums and red bell pepper contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Plums and red bell pepper contain similar amounts of iron - plum has 0.17mg 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 34% more potassium than plum - plum has 157mg 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, plum has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than plum per 100 grams.
| Plums | Red Bell Pepper | |
|---|---|---|
| Quercetin | 0.9 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, both plums and red bell pepper contain significant amounts of lutein + zeaxanthin.
| Plums | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 190 UG | 1624 UG |
| lutein + zeaxanthin | 73 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than plum per 100 grams.
| Plums | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.044 G | 0.1 G |
| Total | 0.044 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: Plums (Plums, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Plums 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 plums or red bell pepper contain more calories in 100 grams?Red bell pepper has 40% less calories than plum - plum has 46 calories in 100g and red bell pepper has 26 calories.
Does plums or red bell pepper have more carbohydrates?
By weight, plums and red bell pepper contain similar amounts of carbs - plum has 11.4g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.