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


Image of Asparagus src
Image of Red Bell Pepper src

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) .

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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.