Cucumber vs. Red Bell Pepper

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

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

  • Red bell pepper has more thiamin, 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.
Detailed nutritional comparison of cucumber 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: Cucumber (Cucumber, with peel, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cucumber src
Image of Red Bell Pepper src

Calories and Carbs

calories

Cucumber and red bell pepper contain similar amounts of calories - cucumber has 15 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, cucumber is similar to red bell pepper for protein, carbs and fat. Cucumber has a macronutrient ratio of 15:80:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cucumber Red Bell Pepper
Protein 15% 13%
Carbohydrates 80% 79%
Fat 5% 8%
Alcohol ~ ~

carbohydrates

Cucumber and red bell pepper contain similar amounts carbs - cucumber has 3.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in cucumber are made of 56% sugar, 28% starch and 17% 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 320% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

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



Protein

protein

Cucumber and red bell pepper contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both cucumber and red bell pepper are low in saturated fat - cucumber 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 44 times more Vitamin C than cucumber - cucumber has 2.8mg 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 30 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.

Vitamin E

Red bell pepper has 51 times more Vitamin E than cucumber - cucumber has 0.03mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Cucumber and red bell pepper contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cucumber and red bell pepper contain significant amounts of pantothenic acid.

Cucumber Red Bell Pepper
Thiamin 0.027 MG 0.054 MG
Riboflavin 0.033 MG 0.085 MG
Niacin 0.098 MG 0.979 MG
Pantothenic acid 0.259 MG 0.317 MG
Vitamin B6 0.04 MG 0.291 MG
Folate 7 UG 46 UG

Minerals

calcium

Cucumber has 129% more calcium than red bell pepper - cucumber has 16mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Cucumber and red bell pepper contain similar amounts of iron - cucumber has 0.28mg 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 44% more potassium than cucumber - cucumber has 147mg 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, both cucumber and red bell pepper contain small amounts of kaempferol.

Cucumber Red Bell Pepper
kaempferol 0.13 mg 0.02 mg
Quercetin 0.04 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, both cucumber and red bell pepper contain small amounts of alpha-carotene.

Cucumber Red Bell Pepper
beta-carotene 45 UG 1624 UG
alpha-carotene 11 UG 20 UG
lutein + zeaxanthin 23 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 cucumber per 100 grams.

Cucumber Red Bell Pepper
alpha linoleic acid 0.005 G 0.056 G
Total 0.005 G 0.056 G

omega 6s

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

Cucumber Red Bell Pepper
linoleic acid 0.028 G 0.1 G
Total 0.028 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: Cucumber (Cucumber, with peel, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .

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