Flaxseeds vs. Red Bell Pepper
Nutrition comparison of Flaxseeds 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
flaxseeds
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and red bell pepper:
- Both flaxseeds and red bell pepper are high in dietary fiber and potassium.
- Flaxseed has more lutein + zeaxanthin than red bell pepper, however, red bell pepper contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, niacin and pantothenic acid.
- Flaxseed is an excellent source of calcium, iron and protein.
- Red bell pepper has signficantly less carbohydrates than flaxseed.
- Red bell pepper has signficantly less saturated fat than flaxseed.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and red bell pepper has 95% less calories than flaxseed - flaxseed has 534 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to red bell pepper for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Red Bell Pepper | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 21% | 79% |
| Fat | 66% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both flaxseeds and red bell pepper are high in dietary fiber. Flaxseed has 12 times more dietary fiber than red bell pepper - flaxseed has 27.3g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Flaxseeds and red bell pepper contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 17 times more protein than red bell pepper - flaxseed has 18.3g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Red bell pepper has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 211 times more Vitamin C than flaxseed - flaxseed has 0.6mg 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 more Vitamin A than flaxseed - red bell pepper has 157ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and red bell pepper contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Flaxseeds and red bell pepper contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and pantothenic acid. Both flaxseeds and red bell pepper contain significant amounts of riboflavin, Vitamin B6 and folate.
| Flaxseeds | Red Bell Pepper | |
|---|---|---|
| Thiamin | 1.644 MG | 0.054 MG |
| Riboflavin | 0.161 MG | 0.085 MG |
| Niacin | 3.08 MG | 0.979 MG |
| Pantothenic acid | 0.985 MG | 0.317 MG |
| Vitamin B6 | 0.473 MG | 0.291 MG |
| Folate | 87 UG | 46 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 35 times more calcium than red bell pepper - flaxseed has 255mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 12 times more iron than red bell pepper - flaxseed has 5.7mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both flaxseeds and red bell pepper are high in potassium. Flaxseed has 285% more potassium than red bell pepper - flaxseed has 813mg of potassium per 100 grams and red bell pepper has 211mg of potassium.
Antioxidants and Phytonutrients
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, flaxseed has more lutein + zeaxanthin than red bell pepper per 100 grams, however, red bell pepper contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Red Bell Pepper | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 51 UG |
| beta-carotene | ~ | 1624 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Flaxseeds | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.056 G |
| Total | 22.813 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than red bell pepper per 100 grams.
| Flaxseeds | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.1 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Red Bell Pepper (Peppers, sweet, red, raw) .
Flaxseeds g
()
|
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 | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 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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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 flaxseeds or red bell pepper contain more calories in 100 grams?Flaxseed is high in calories and red bell pepper has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and red bell pepper has 26 calories.
Does flaxseeds or red bell pepper have more carbohydrates?
By weight, red bell pepper has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does flaxseeds or red bell pepper contain more calcium?
Flaxseed is a rich source of calcium and it has 35 times more calcium than red bell pepper - flaxseed has 255mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does flaxseeds or red bell pepper contain more iron?
Flaxseed is an abundant source of iron and it has 12 times more iron than red bell pepper - flaxseed has 5.7mg of iron in 100 grams and red bell pepper has 0.43mg of iron.
Does flaxseeds or red bell pepper contain more potassium?
Both flaxseeds and red bell pepper are high in potassium. Flaxseed has 290% more potassium than red bell pepper - flaxseed has 813mg of potassium in 100 grams and red bell pepper has 211mg of potassium.