White Rice vs. Red Bell Pepper

Nutrition comparison of Cooked White Rice and Red Bell Pepper


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

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

  • Red bell pepper has signficantly less carbohydrates than white rice.
  • Red bell pepper is a great source of dietary fiber and potassium.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
  • White rice has more thiamin, however, red bell pepper contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice and red bell pepper 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Red Bell Pepper src

Calories and Carbs

calories

White rice is high in calories and red bell pepper has 80% less calories than white rice - white rice has 130 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. White rice has a macronutrient ratio of 8:91:2 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Red Bell Pepper
Protein 8% 13%
Carbohydrates 91% 79%
Fat 2% 8%
Alcohol ~ ~

carbohydrates

Red bell pepper has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 600% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

White rice has less sugar than red bell pepper - red bell pepper has 4.2g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and red bell pepper contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both white rice and red bell pepper are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - red bell pepper has 127.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than white rice - red bell pepper has 157ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Red bell pepper has more Vitamin E than white rice - red bell pepper has 1.6mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Red bell pepper and white rice contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, however, red bell pepper contains more riboflavin and Vitamin B6. Both white rice and red bell pepper contain significant amounts of niacin, pantothenic acid and folate.

White Rice Red Bell Pepper
Thiamin 0.167 MG 0.054 MG
Riboflavin 0.016 MG 0.085 MG
Niacin 1.835 MG 0.979 MG
Pantothenic acid 0.411 MG 0.317 MG
Vitamin B6 0.05 MG 0.291 MG
Folate 58 UG 46 UG

Minerals

calcium

White rice and red bell pepper contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

White rice has 247% more iron than red bell pepper - white rice has 1.5mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Red bell pepper is a great source of potassium and it has 628% more potassium than white rice - white rice has 29mg of potassium per 100 grams and red bell pepper has 211mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Red Bell Pepper
alpha linoleic acid 0.01 G 0.056 G
Total 0.01 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than white rice per 100 grams.

White Rice Red Bell Pepper
linoleic acid 0.046 G 0.1 G
Total 0.046 G 0.1 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Red Bell Pepper (Peppers, sweet, red, raw) .

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FAQ

Does white rice or red bell pepper contain more calories in 100 grams?
White rice is high in calories and red bell pepper has 80% less calories than white rice - white rice has 130 calories in 100g and red bell pepper has 26 calories.

Does white rice or red bell pepper have more carbohydrates?
By weight, red bell pepper has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and red bell pepper has 6g of carbohydrates.

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