Kale vs. Red Bell Pepper

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

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

  • Both kale and red bell pepper are high in Vitamin A, Vitamin C, dietary fiber and potassium.
  • Kale has more riboflavin.
  • Kale is an excellent source of Vitamin K and calcium.
Detailed nutritional comparison of kale 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: Kale (Kale, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kale src
Image of Red Bell Pepper src

Calories and Carbs

calories

Kale and red bell pepper contain similar amounts of calories - kale has 35 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Kale has a macronutrient ratio of 27:41:32 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kale Red Bell Pepper
Protein 27% 13%
Carbohydrates 41% 78%
Fat 32% 9%
Alcohol ~ ~

carbohydrates

Kale and red bell pepper contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Both kale and red bell pepper are high in dietary fiber. Kale has 95% more dietary fiber than red bell pepper - kale has 4.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Kale and red bell pepper contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Kale has 195% more protein than red bell pepper - kale has 2.9g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both kale and red bell pepper are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both kale and red bell pepper are high in Vitamin C. Red bell pepper has 37% more Vitamin C than kale - kale has 93.4mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.

Vitamin A

Both kale and red bell pepper are high in Vitamin A. Kale has 54% more Vitamin A than red bell pepper - kale has 241ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.

Vitamin E

Kale and red bell pepper contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 78 times more Vitamin K than red bell pepper - kale has 389.6ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

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

Kale Red Bell Pepper
Thiamin 0.113 MG 0.054 MG
Riboflavin 0.347 MG 0.085 MG
Niacin 1.18 MG 0.979 MG
Pantothenic acid 0.37 MG 0.317 MG
Vitamin B6 0.147 MG 0.291 MG
Folate 62 UG 46 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 35 times more calcium than red bell pepper - kale has 254mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Kale has 272% more iron than red bell pepper - kale has 1.6mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both kale and red bell pepper are high in potassium. Kale has 65% more potassium than red bell pepper - kale has 348mg 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, kale has more isorhamnetin, kaempferol and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than kale per 100 grams.

Kale Red Bell Pepper
isorhamnetin 23.6 mg ~
kaempferol 46.8 mg 0.02 mg
Quercetin 22.58 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 kale and red bell pepper contain significant amounts of beta-carotene.

Kale Red Bell Pepper
beta-carotene 2873 UG 1624 UG
lutein + zeaxanthin 6261 UG 51 UG
alpha-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.

Kale Red Bell Pepper
alpha linoleic acid 0.378 G 0.056 G
Total 0.378 G 0.056 G

omega 6s

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

Kale Red Bell Pepper
linoleic acid 0.291 G 0.1 G
other omega 6 0.003 G ~
Total 0.294 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 Kale or Red Bell Pepper .

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

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FAQ

Does kale or red bell pepper contain more calories in 100 grams?
Kale and red bell pepper contain similar amounts of calories - kale has 35 calories in 100g and red bell pepper has 26 calories.

Does kale or red bell pepper have more carbohydrates?
By weight, kale and red bell pepper contain similar amounts of carbs - kale has 4.4g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.

Does kale or red bell pepper contain more calcium?
Kale is a rich source of calcium and it has 35 times more calcium than red bell pepper - kale has 254mg of calcium in 100 grams and red bell pepper has 7mg of calcium.

Does kale or red bell pepper contain more potassium?
Both kale and red bell pepper are high in potassium. Kale has 70% more potassium than red bell pepper - kale has 348mg of potassium in 100 grams and red bell pepper has 211mg of potassium.