Red Bell Pepper vs. Tomato

Nutrition comparison of Red Bell Pepper and Tomato


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 tomato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in red bell pepper and tomato:

  • Both red bell pepper and tomato are high in Vitamin C and potassium.
  • Red bell pepper has more beta-carotene than tomato, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than red bell pepper.
  • Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Red bell pepper is a great source of dietary fiber.
  • Red bell pepper is an excellent source of Vitamin A.
Detailed nutritional comparison of red bell pepper and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Red Bell Pepper src
Image of Tomato src

Calories and Carbs

calories

Red bell pepper and tomato contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, red bell pepper is lighter in protein, heavier in carbs and similar to tomato for fat. Red bell pepper has a macronutrient ratio of 13:79:8 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Red Bell Pepper Tomato
Protein 13% 17%
Carbohydrates 79% 74%
Fat 8% 10%
Alcohol ~ ~

carbohydrates

Red bell pepper and tomato contain similar amounts carbs - red bell pepper has 6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 75% more dietary fiber than tomato - red bell pepper has 2.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Red bell pepper and tomato contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Red bell pepper and tomato contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both red bell pepper and tomato are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both red bell pepper and tomato are high in Vitamin C. Red bell pepper has 832% more Vitamin C than tomato - red bell pepper has 127.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has 274% more Vitamin A than tomato - red bell pepper has 157ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Red bell pepper and tomato contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Red bell pepper and tomato contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

Red bell pepper has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both red bell pepper and tomato contain significant amounts of thiamin and niacin.

Red Bell Pepper Tomato
Thiamin 0.054 MG 0.037 MG
Riboflavin 0.085 MG 0.019 MG
Niacin 0.979 MG 0.594 MG
Pantothenic acid 0.317 MG 0.089 MG
Vitamin B6 0.291 MG 0.08 MG
Folate 46 UG 15 UG

Minerals

calcium

Red bell pepper and tomato contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Red bell pepper and tomato contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both red bell pepper and tomato are high in potassium. Red bell pepper is very similar to red bell pepper for potassium - red bell pepper has 211mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more quercetin than red bell pepper per 100 grams. Both red bell pepper and tomato contain small amounts of kaempferol.

Red Bell Pepper Tomato
luteolin 0.61 mg ~
kaempferol 0.02 mg 0.09 mg
Quercetin 0.23 mg 0.58 mg
myricetin ~ 0.13 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 tomato per 100 grams, however, tomato contains more alpha-carotene, lutein + zeaxanthin and lycopene than red bell pepper per 100 grams.

Red Bell Pepper Tomato
beta-carotene 1624 UG 449 UG
alpha-carotene 20 UG 101 UG
lutein + zeaxanthin 51 UG 123 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than tomato per 100 grams.

Red Bell Pepper Tomato
alpha linoleic acid 0.056 G 0.003 G
Total 0.056 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both red bell pepper and tomato contain significant amounts of linoleic acid.

Red Bell Pepper Tomato
linoleic acid 0.1 G 0.08 G
Total 0.1 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

Red Bell Pepper g

()
Daily Values (%)

Tomato 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