Greek Yogurt vs. Red Bell Pepper
Nutrition comparison of Greek Yogurt 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
greek yogurt
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and red bell pepper:
- Greek yogurt has more riboflavin and Vitamin B12, however, red bell pepper contains more niacin, Vitamin B6 and folate.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Red bell pepper has 19.8 times less saturated fat than greek yogurt.
- Red bell pepper has 64% less calories than greek yogurt.
- 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.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 64% less calories than greek yogurt - red bell pepper has 26 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to red bell pepper per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Red Bell Pepper | |
|---|---|---|
| Protein | 55% | 13% |
| Carbohydrates | 22% | 79% |
| Fat | 24% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and greek yogurt contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has more dietary fiber than greek yogurt - red bell pepper has 2.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Red bell pepper and greek yogurt contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 905% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Red bell pepper has 19.8 times less saturated fat than greek yogurt - red bell pepper has 0.06g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and red bell pepper are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and red bell pepper does not contain significant amounts.
cholesterol
Red bell pepper has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and red bell pepper does not contain significant amounts.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 158 times more Vitamin C than greek yogurt - red bell pepper has 127.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 74% more Vitamin A than greek yogurt - red bell pepper has 157ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Red bell pepper has 38 times more Vitamin E than greek yogurt - red bell pepper has 1.6mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Red bell pepper and greek yogurt contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and Vitamin B12, however, red bell pepper contains more niacin, Vitamin B6 and folate. Both greek yogurt and red bell pepper contain significant amounts of thiamin and pantothenic acid.
| Greek Yogurt | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.044 MG | 0.054 MG |
| Riboflavin | 0.233 MG | 0.085 MG |
| Niacin | 0.197 MG | 0.979 MG |
| Pantothenic acid | 0.47 MG | 0.317 MG |
| Vitamin B6 | 0.055 MG | 0.291 MG |
| Folate | 12 UG | 46 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 15 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Red bell pepper and greek yogurt contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 50% more potassium than greek yogurt - red bell pepper has 211mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 6 UG | 1624 UG |
| lutein + zeaxanthin | 1 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.056 G |
| Total | 0.007 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and red bell pepper contain significant amounts of linoleic acid.
| Greek Yogurt | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.1 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Red Bell Pepper (Peppers, sweet, red, raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or greek yogurt contain more calories in 100 grams?Red bell pepper has 60% less calories than greek yogurt - red bell pepper has 26 calories in 100g and greek yogurt has 73 calories.
Is red bell pepper or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 910% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and greek yogurt has 10g of protein.
Does red bell pepper or greek yogurt have more carbohydrates?
By weight, red bell pepper and greek yogurt contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
Does red bell pepper or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and greek yogurt has 115mg of calcium.