Red Bell Pepper vs. Romaine Lettuce
Nutrition comparison of Red Bell Pepper and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
red bell pepper
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in red bell pepper and romaine lettuce:
- Both romaine lettuce and red bell pepper are high in Vitamin A, dietary fiber and potassium.
- Red bell pepper has more niacin and Vitamin B6, however, romaine lettuce contains more folate.
- Red bell pepper is an excellent source of Vitamin C.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Red Bell Pepper (Peppers, sweet, red, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and red bell pepper contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, red bell pepper is lighter in protein, heavier in carbs and similar to romaine lettuce for fat. Red bell pepper has a macronutrient ratio of 13:79:8 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Red Bell Pepper | Romaine Lettuce | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 79% | 65% |
| Fat | 8% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and red bell pepper contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both romaine lettuce and red bell pepper are high in dietary fiber. is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Romaine lettuce and red bell pepper contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Romaine lettuce and red bell pepper contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both romaine lettuce and red bell pepper are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 30 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both romaine lettuce and red bell pepper are high in Vitamin A. Romaine lettuce has 178% more Vitamin A than red bell pepper - romaine lettuce has 436ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Red bell pepper has 11 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 19 times more Vitamin K than red bell pepper - romaine lettuce has 102.5ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more niacin and Vitamin B6, however, romaine lettuce contains more folate. Both red bell pepper and romaine lettuce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Red Bell Pepper | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.054 MG | 0.072 MG |
| Riboflavin | 0.085 MG | 0.067 MG |
| Niacin | 0.979 MG | 0.313 MG |
| Pantothenic acid | 0.317 MG | 0.142 MG |
| Vitamin B6 | 0.291 MG | 0.074 MG |
| Folate | 46 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 371% more calcium than red bell pepper - romaine lettuce has 33mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Romaine lettuce has 126% more iron than red bell pepper - romaine lettuce has 0.97mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both romaine lettuce and red bell pepper are high in potassium. Romaine lettuce has 17% more potassium than red bell pepper - romaine lettuce has 247mg 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, red bell pepper has more luteolin than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than red bell pepper per 100 grams. Both red bell pepper and romaine lettuce contain small amounts of kaempferol.
| Red Bell Pepper | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.61 mg | 0.05 mg |
| kaempferol | 0.02 mg | 0.02 mg |
| Quercetin | 0.23 mg | 2.2 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1624 UG | 5226 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 51 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Red Bell Pepper | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.113 G |
| Total | 0.056 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than romaine lettuce per 100 grams.
| Red Bell Pepper | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.1 G | 0.047 G |
| Total | 0.1 G | 0.047 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: Red Bell Pepper (Peppers, sweet, red, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Red Bell Pepper g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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| KCAL % |
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5% | calories | 5% |
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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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or red bell pepper contain more calories in 100 grams?Romaine lettuce and red bell pepper contain similar amounts of calories - romaine lettuce has 17 calories in 100g and red bell pepper has 26 calories.
Does romaine lettuce or red bell pepper have more carbohydrates?
By weight, romaine lettuce and red bell pepper contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does romaine lettuce or red bell pepper contain more potassium?
Both romaine lettuce and red bell pepper are high in potassium. Romaine lettuce has 20% more potassium than red bell pepper - romaine lettuce has 247mg of potassium in 100 grams and red bell pepper has 211mg of potassium.