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


Image of Flaxseeds src
Image of Red Bell Pepper src

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 13:20:67 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Red Bell Pepper
Protein 13% 13%
Carbohydrates 20% 78%
Fat 67% 9%
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 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 Flaxseeds or Red Bell Pepper .

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

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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.