Kiwi vs. Red Bell Pepper
Nutrition comparison of Kiwi 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
kiwi
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and red bell pepper:
- Both kiwi and red bell pepper are high in Vitamin C, dietary fiber and potassium.
- Red bell pepper has 53% less sugar than kiwi.
- Red bell pepper has 57% less calories than kiwi.
- Red bell pepper has 59% less carbohydrates than kiwi.
- Red bell pepper has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more thiamin, riboflavin, niacin and Vitamin B6.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) 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 57% less calories than kiwi - kiwi has 61 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Kiwi has a macronutrient ratio of 7:87:7 and for red bell pepper, 13:78:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Red Bell Pepper | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 87% | 78% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 59% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both kiwi and red bell pepper are high in dietary fiber. Kiwi has 43% more dietary fiber than red bell pepper - kiwi has 3g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Red bell pepper has 53% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Kiwi and red bell pepper contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both kiwi and red bell pepper are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and red bell pepper are high in Vitamin C. Red bell pepper has 38% more Vitamin C than kiwi - kiwi has 92.7mg 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 38 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Kiwi and red bell pepper contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Kiwi has 722% more Vitamin K than red bell pepper - kiwi has 40.3ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin, niacin and Vitamin B6. Both kiwi and red bell pepper contain significant amounts of pantothenic acid and folate.
| Kiwi | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.027 MG | 0.054 MG |
| Riboflavin | 0.025 MG | 0.085 MG |
| Niacin | 0.341 MG | 0.979 MG |
| Pantothenic acid | 0.183 MG | 0.317 MG |
| Vitamin B6 | 0.063 MG | 0.291 MG |
| Folate | 25 UG | 46 UG |
Minerals
calcium
Kiwi has 386% more calcium than red bell pepper - kiwi has 34mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Kiwi and red bell pepper contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both kiwi and red bell pepper are high in potassium. Kiwi has 48% more potassium than red bell pepper - kiwi has 312mg 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, kiwi has more kaempferol than red bell pepper per 100 grams, however, red bell pepper contains more quercetin than kiwi per 100 grams. Both kiwi and red bell pepper contain significant amounts of luteolin.
| Kiwi | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.74 mg | 0.61 mg |
| kaempferol | 1.03 mg | 0.02 mg |
| Quercetin | 0.04 mg | 0.23 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, red bell pepper has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Kiwi | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 52 UG | 1624 UG |
| lutein + zeaxanthin | 122 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.056 G |
| Total | 0.042 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than red bell pepper per 100 grams.
| Kiwi | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.246 G | 0.1 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Kiwi g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kiwi or red bell pepper contain more calories in 100 grams?Red bell pepper has 60% less calories than kiwi - kiwi has 61 calories in 100g and red bell pepper has 26 calories.
Does kiwi or red bell pepper have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does kiwi or red bell pepper contain more potassium?
Both kiwi and red bell pepper are high in potassium. Kiwi has 50% more potassium than red bell pepper - kiwi has 312mg of potassium in 100 grams and red bell pepper has 211mg of potassium.