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.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Red Bell Pepper src

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) .

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