Red Bell Pepper vs. Zucchini

Nutrition comparison of Red Bell Pepper and Zucchini

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

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

  • Both zucchini and red bell pepper are high in Vitamin C and potassium.
  • Red bell pepper has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than red bell pepper.
  • Red bell pepper has more niacin.
  • 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 zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.

Image of Red Bell Pepper src
Image of Zucchini src

Calories and Carbs

calories

Zucchini and red bell pepper contain similar amounts of calories - zucchini has 17 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, red bell pepper is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Red bell pepper has a macronutrient ratio of 13:79:8 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Red Bell Pepper Zucchini
Protein 13% 24%
Carbohydrates 79% 62%
Fat 8% 14%
Alcohol ~ ~

carbohydrates

Zucchini and red bell pepper contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

The carbs in zucchini are made of 71% sugar and 29% dietary fiber, 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 110% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Zucchini and red bell pepper contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Zucchini and red bell pepper contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both zucchini and red bell pepper are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both zucchini and red bell pepper are high in Vitamin C. Red bell pepper has 613% more Vitamin C than zucchini - zucchini has 17.9mg 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 14 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.

Vitamin E

Red bell pepper has 12 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Zucchini and red bell pepper contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

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

Red Bell Pepper Zucchini
Thiamin 0.054 MG 0.045 MG
Riboflavin 0.085 MG 0.094 MG
Niacin 0.979 MG 0.451 MG
Pantothenic acid 0.317 MG 0.204 MG
Vitamin B6 0.291 MG 0.163 MG
Folate 46 UG 24 UG

Minerals

calcium

Zucchini has 129% more calcium than red bell pepper - zucchini has 16mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Zucchini and red bell pepper contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both zucchini and red bell pepper are high in potassium. Zucchini has 24% more potassium than red bell pepper - zucchini has 261mg 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, red bell pepper has more luteolin than zucchini per 100 grams, however, zucchini contains more quercetin than red bell pepper per 100 grams.

Red Bell Pepper Zucchini
luteolin 0.61 mg ~
kaempferol 0.02 mg ~
Quercetin 0.23 mg 0.66 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 zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than red bell pepper per 100 grams.

Red Bell Pepper Zucchini
beta-carotene 1624 UG 120 UG
alpha-carotene 20 UG ~
lutein + zeaxanthin 51 UG 2125 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both red bell pepper and zucchini contain significant amounts of alpha linoleic acid (ALA).

Red Bell Pepper Zucchini
alpha linoleic acid 0.056 G 0.061 G
Total 0.056 G 0.061 G

omega 6s

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

Red Bell Pepper Zucchini
linoleic acid 0.1 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.1 G 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .

Red Bell Pepper g

()
Daily Values (%)

Zucchini 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 zucchini or red bell pepper contain more calories in 100 grams?
Zucchini and red bell pepper contain similar amounts of calories - zucchini has 17 calories in 100g and red bell pepper has 26 calories.

Does zucchini or red bell pepper have more carbohydrates?
By weight, zucchini and red bell pepper contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.

Does zucchini or red bell pepper contain more potassium?
Both zucchini and red bell pepper are high in potassium. Zucchini has 20% more potassium than red bell pepper - zucchini has 261mg of potassium in 100 grams and red bell pepper has 211mg of potassium.