Asparagus vs. Red Bell Pepper
Nutrition comparison of Asparagus 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
asparagus
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and red bell pepper:
- Both asparagus and red bell pepper are high in dietary fiber and potassium.
- Asparagus has more thiamin, however, red bell pepper contains more Vitamin B6.
- Asparagus is a great source of iron.
- Red bell pepper has more beta-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and red bell pepper contain similar amounts of calories - asparagus has 20 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, asparagus is much heavier in protein, lighter in carbs and similar to red bell pepper for fat. Asparagus has a macronutrient ratio of 34:61:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Red Bell Pepper | |
|---|---|---|
| Protein | 34% | 13% |
| Carbohydrates | 61% | 79% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and red bell pepper contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both asparagus and red bell pepper are high in dietary fiber. is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Asparagus and red bell pepper contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Asparagus and red bell pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both asparagus and red bell pepper are low in saturated fat - asparagus has 0.04g 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 21 times more Vitamin C than asparagus - asparagus has 5.6mg 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 313% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Asparagus and red bell pepper contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Asparagus has 749% more Vitamin K than red bell pepper - asparagus has 41.6ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, however, red bell pepper contains more Vitamin B6. Both asparagus and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Asparagus | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.143 MG | 0.054 MG |
| Riboflavin | 0.141 MG | 0.085 MG |
| Niacin | 0.978 MG | 0.979 MG |
| Pantothenic acid | 0.274 MG | 0.317 MG |
| Vitamin B6 | 0.091 MG | 0.291 MG |
| Folate | 52 UG | 46 UG |
Minerals
calcium
Asparagus has 243% more calcium than red bell pepper - asparagus has 24mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Asparagus is a great source of iron and it has 398% more iron than red bell pepper - asparagus has 2.1mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both asparagus and red bell pepper are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg 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, asparagus has more isorhamnetin, kaempferol and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than asparagus per 100 grams.
| Asparagus | Red Bell Pepper | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 0.02 mg |
| Quercetin | 13.98 mg | 0.23 mg |
| luteolin | ~ | 0.61 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 asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both asparagus and red bell pepper contain small amounts of alpha-carotene.
| Asparagus | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 449 UG | 1624 UG |
| alpha-carotene | 9 UG | 20 UG |
| lutein + zeaxanthin | 710 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.056 G |
| Total | 0.01 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than asparagus per 100 grams.
| Asparagus | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.04 G | 0.1 G |
| Total | 0.04 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: Asparagus (Asparagus, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Asparagus g
()
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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% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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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% | Vitamin K | 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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or red bell pepper contain more calories in 100 grams?Asparagus and red bell pepper contain similar amounts of calories - asparagus has 20 calories in 100g and red bell pepper has 26 calories.
Is asparagus or red bell pepper better for protein?
Asparagus and red bell pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and red bell pepper has 0.99g of protein.
Does asparagus or red bell pepper have more carbohydrates?
By weight, asparagus and red bell pepper contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does asparagus or red bell pepper contain more potassium?
Both asparagus and red bell pepper are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and red bell pepper has 211mg of potassium.