Red Bell Pepper vs. Spinach
Nutrition comparison of Red Bell Pepper and Spinach
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
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in red bell pepper and spinach:
- Both spinach and red bell pepper are high in Vitamin A, Vitamin C, dietary fiber and potassium.
- Spinach has more riboflavin and folate, however, red bell pepper contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Red Bell Pepper (Peppers, sweet, red, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and red bell pepper contain similar amounts of calories - spinach has 23 calories per 100 grams and red bell pepper has 26 calories.
| Red Bell Pepper | Spinach | |
|---|---|---|
| Protein | 13% | 40% |
| Carbohydrates | 79% | 49% |
| Fat | 8% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and red bell pepper contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both spinach and red bell pepper are high in dietary fiber. Spinach has a little more dietary fiber (5%) than red bell pepper by weight - spinach has 2.2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Spinach and red bell pepper contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Spinach has 189% more protein than red bell pepper - spinach has 2.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both spinach and red bell pepper are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both spinach and red bell pepper are high in Vitamin C. Red bell pepper has 354% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both spinach and red bell pepper are high in Vitamin A. Spinach has 199% more Vitamin A than red bell pepper - spinach has 469ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Spinach and red bell pepper contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 97 times more Vitamin K than red bell pepper - spinach has 482.9ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, red bell pepper contains more pantothenic acid. Both red bell pepper and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Red Bell Pepper | Spinach | |
|---|---|---|
| Thiamin | 0.054 MG | 0.078 MG |
| Riboflavin | 0.085 MG | 0.189 MG |
| Niacin | 0.979 MG | 0.724 MG |
| Pantothenic acid | 0.317 MG | 0.065 MG |
| Vitamin B6 | 0.291 MG | 0.195 MG |
| Folate | 46 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 13 times more calcium than red bell pepper - spinach has 99mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Spinach is a great source of iron and it has 530% more iron than red bell pepper - spinach has 2.7mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both spinach and red bell pepper are high in potassium. Spinach has 164% more potassium than red bell pepper - spinach has 558mg 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, both red bell pepper and spinach contain significant amounts of luteolin.
| Red Bell Pepper | Spinach | |
|---|---|---|
| luteolin | 0.61 mg | 0.74 mg |
| kaempferol | 0.02 mg | 6.38 mg |
| Quercetin | 0.23 mg | 3.97 mg |
| myricetin | ~ | 0.35 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 | Spinach | |
|---|---|---|
| beta-carotene | 1624 UG | 5626 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 51 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Red Bell Pepper | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.138 G |
| Total | 0.056 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than spinach per 100 grams.
| Red Bell Pepper | Spinach | |
|---|---|---|
| linoleic acid | 0.1 G | 0.026 G |
| Total | 0.1 G | 0.026 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 Spinach (Spinach, raw) .
Red Bell Pepper g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 spinach or red bell pepper contain more calories in 100 grams?Spinach and red bell pepper contain similar amounts of calories - spinach has 23 calories in 100g and red bell pepper has 26 calories.
Is spinach or red bell pepper better for protein?
Spinach has 190% more protein than red bell pepper - spinach has 2.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Does spinach or red bell pepper have more carbohydrates?
By weight, spinach and red bell pepper contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does spinach or red bell pepper contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than red bell pepper - spinach has 99mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does spinach or red bell pepper contain more potassium?
Both spinach and red bell pepper are high in potassium. Spinach has 160% more potassium than red bell pepper - spinach has 558mg of potassium in 100 grams and red bell pepper has 211mg of potassium.