Broccoli vs. Red Bell Pepper

Nutrition comparison of Broccoli 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 broccoli versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and red bell pepper:

  • Both red bell pepper and broccoli are high in Vitamin C, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K and calcium.
  • Red bell pepper has more beta-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than red bell pepper.
  • Red bell pepper is an excellent source of Vitamin A.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Red Bell Pepper src

Calories and Carbs

calories

Red bell pepper and broccoli contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to red bell pepper for fat. Broccoli has a macronutrient ratio of 27:64:9 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Red Bell Pepper
Protein 27% 13%
Carbohydrates 64% 78%
Fat 9% 9%
Alcohol ~ ~

carbohydrates

Red bell pepper and broccoli contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both red bell pepper and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Red bell pepper and broccoli contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 185% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both red bell pepper and broccoli are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both red bell pepper and broccoli are high in Vitamin C. Red bell pepper has 43% more Vitamin C than broccoli - red bell pepper has 127.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has 406% more Vitamin A than broccoli - red bell pepper has 157ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Red bell pepper and broccoli contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 19 times more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Both broccoli and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Broccoli Red Bell Pepper
Thiamin 0.071 MG 0.054 MG
Riboflavin 0.117 MG 0.085 MG
Niacin 0.639 MG 0.979 MG
Pantothenic acid 0.573 MG 0.317 MG
Vitamin B6 0.175 MG 0.291 MG
Folate 63 UG 46 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 571% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Red bell pepper and broccoli contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both red bell pepper and broccoli are high in potassium. Broccoli has 50% more potassium than red bell pepper - red bell pepper has 211mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and red bell pepper contain significant amounts of luteolin.

Broccoli Red Bell Pepper
luteolin 0.8 mg 0.61 mg
kaempferol 7.84 mg 0.02 mg
myricetin 0.06 mg ~
Quercetin 3.26 mg 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, red bell pepper has more beta-carotene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both broccoli and red bell pepper contain significant amounts of alpha-carotene.

Broccoli Red Bell Pepper
beta-carotene 361 UG 1624 UG
alpha-carotene 25 UG 20 UG
lutein + zeaxanthin 1403 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 broccoli per 100 grams.

Broccoli Red Bell Pepper
alpha linoleic acid 0.0215 G 0.056 G
Total 0.0215 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than broccoli per 100 grams.

Broccoli Red Bell Pepper
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.1 G
Total 0.055 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 Broccoli or Red Bell Pepper .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .

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FAQ

Does red bell pepper or broccoli contain more calories in 100 grams?
Red bell pepper and broccoli contain similar amounts of calories - red bell pepper has 26 calories in 100g and broccoli has 34 calories.

Does red bell pepper or broccoli have more carbohydrates?
By weight, red bell pepper and broccoli contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does red bell pepper or broccoli contain more potassium?
Both red bell pepper and broccoli are high in potassium. Broccoli has 50% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and broccoli has 316mg of potassium.