Red Bell Pepper vs. Russet Potato
Nutrition comparison of Red Bell Pepper and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in red bell pepper and russet potato:
- Both russet potato and red bell pepper are high in potassium.
- Red bell pepper has 67% less calories than russet potato.
- Red bell pepper has 67% less carbohydrates than russet potato.
- Red bell pepper has more riboflavin and folate.
- Red bell pepper is a great source of dietary fiber.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Red Bell Pepper (Peppers, sweet, red, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 67% less calories than russet potato - russet potato has 79 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, red bell pepper is lighter in carbs, heavier in fat and similar to russet potato for protein. Red bell pepper has a macronutrient ratio of 13:79:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Red Bell Pepper | Russet Potato | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 79% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 67% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 62% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Russet potato and red bell pepper contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Russet potato and red bell pepper contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both russet potato and red bell pepper are low in saturated fat - russet potato has 0.03g 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 21 times more Vitamin C than russet potato - russet potato has 5.7mg 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 more Vitamin A than russet potato - red bell pepper has 157ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Red bell pepper has 157 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Russet potato and red bell pepper contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin and folate. Both red bell pepper and russet potato contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Red Bell Pepper | Russet Potato | |
|---|---|---|
| Thiamin | 0.054 MG | 0.082 MG |
| Riboflavin | 0.085 MG | 0.033 MG |
| Niacin | 0.979 MG | 1.035 MG |
| Pantothenic acid | 0.317 MG | 0.301 MG |
| Vitamin B6 | 0.291 MG | 0.345 MG |
| Folate | 46 UG | 14 UG |
Minerals
calcium
Russet potato and red bell pepper contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Russet potato has 100% more iron than red bell pepper - russet potato has 0.86mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both russet potato and red bell pepper are high in potassium. Russet potato has 98% more potassium than red bell pepper - russet potato has 417mg of potassium per 100 grams and red bell pepper has 211mg 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,
| Red Bell Pepper | Russet Potato | |
|---|---|---|
| beta-carotene | 1624 UG | ~ |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 51 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Red Bell Pepper | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| Total | 0.056 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than russet potato per 100 grams.
| Red Bell Pepper | Russet Potato | |
|---|---|---|
| linoleic acid | 0.1 G | 0.032 G |
| Total | 0.1 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Red Bell Pepper g
()
|
Daily Values (%) |
Russet Potato 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% |
|
G % | |
| G % |
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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 % |
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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 % | |
| 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 % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| 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 russet potato or red bell pepper contain more calories in 100 grams?Red bell pepper has 70% less calories than russet potato - russet potato has 79 calories in 100g and red bell pepper has 26 calories.
Does russet potato or red bell pepper have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does russet potato or red bell pepper contain more potassium?
Both russet potato and red bell pepper are high in potassium. Russet potato has 100% more potassium than red bell pepper - russet potato has 417mg of potassium in 100 grams and red bell pepper has 211mg of potassium.