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.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Red Bell Pepper src

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, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Red Bell Pepper
Protein 55% 13%
Carbohydrates 22% 78%
Fat 24% 9%
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 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 Greek Yogurt or Red Bell Pepper .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.