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.
Detailed nutritional comparison of red bell pepper and russet potato 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: 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.


Image of Red Bell Pepper src
Image of Russet Potato src

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 13:78:9 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Red Bell Pepper Russet Potato
Protein 13% 10%
Carbohydrates 78% 89%
Fat 9% 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 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 Red Bell Pepper or Russet Potato .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.