Pumpkin vs Peppers
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peppers, sweet, red, freeze-dried is higher in more vitamins & minerals
Calories (kcal)
Pumpkin 34
Peppers 314
Protein (g)
Pumpkin 1.10
Peppers 17.9
Carbs (g)
Pumpkin 8.09
Peppers 68.7
Fat (g)
Pumpkin 0.280
Peppers 3.00
Fiber (g)
Pumpkin 2.90
Peppers 21.3
Quick answers
Which has more protein?
Peppers, sweet, red, freeze-dried — 17.9g vs 1.10g per 100g.
Which has fewer calories?
Pumpkin, canned, with salt — 34 vs 314 kcal per 100g.
Which is more nutrient-dense?
Peppers, sweet, red, freeze-dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pumpkin | Peppers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 314 kcal | -89% |
| Macronutrients | |||
| Water | 90.0 g | 2.00 g | +4399% |
| Protein | 1.10 g | 17.9 g | -94% |
| Total lipid (fat) | 0.280 g | 3.00 g | -91% |
| Carbohydrate, by difference | 8.09 g | 68.7 g | -88% |
| Fiber, total dietary | 2.90 g | 21.3 g | -86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.146 g | 0.447 g | -67% |
| Fatty acids, total monounsaturated | 0.037 g | 0.202 g | -82% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 1900 mg | -100% |
| Thiamin (Vitamin B1) | 0.024 mg | 1.20 mg | -98% |
| Riboflavin (Vitamin B2) | 0.054 mg | 1.20 mg | -96% |
| Niacin (Vitamin B3) | 0.367 mg | 7.40 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | 0.488 mg | -18% |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 2.22 mg | -97% |
| Biotin (Vitamin B7) | 12.0 ug | 229 ug | -95% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.80 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 778 ug | 3863 ug | -80% |
| Carotene, beta | 6940 ug | 42891 ug | -84% |
| Carotene, alpha | 4795 ug | 6931 ug | -31% |
| Vitamin E (alpha-tocopherol) | 1.06 mg | 4.00 mg | -74% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 134 mg | -81% |
| Iron, Fe | 1.39 mg | 10.4 mg | -87% |
| Magnesium, Mg | 23.0 mg | 188 mg | -88% |
| Phosphorus, P | 35.0 mg | 327 mg | -89% |
| Potassium, K | 206 mg | 3170 mg | -94% |
| Sodium, Na | 241 mg | 193 mg | +25% |
| Zinc, Zn | 0.170 mg | 2.41 mg | -93% |
| Copper, Cu | 0.107 mg | 1.39 mg | -92% |
| Manganese, Mn | 0.149 mg | 1.90 mg | -92% |
| Selenium, Se | 0.400 ug | 3.70 ug | -89% |
| Other Nutrients | |||
| Energy | 142 kj | 1314 kj | -89% |
| Ash | 0.560 g | 8.40 g | -93% |
| Total Sugars | 3.30 g | 40.8 g | -92% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 229 ug | -95% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 229 ug | -95% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 15563 IU | 77261 IU | -80% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 5799 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 16.0 ug | 114 ug | -86% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.002 g | +50% |
| SFA 14:0 (Myristic acid) | 0.018 g | 0.009 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.103 g | 0.331 g | -69% |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.105 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.018 g | 0.021 g | -14% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.181 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.015 g | 1.61 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.007 g | 1.46 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.008 g | 0.145 g | -94% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.013 g | 0.229 g | -94% |
| Threonine (EAA) | 0.032 g | 0.659 g | -95% |
| Isoleucine (EAA, BCAA) | 0.034 g | 0.579 g | -94% |
| Leucine (EAA, BCAA) | 0.051 g | 0.937 g | -95% |
| Lysine (EAA) | 0.060 g | 0.796 g | -92% |
| Methionine (EAA) | 0.012 g | 0.215 g | -94% |
| Cystine (conditionally essential) | 0.003 g | 0.344 g | -99% |
| Phenylalanine (EAA) | 0.035 g | 0.553 g | -94% |
| Tyrosine (conditionally essential) | 0.046 g | 0.372 g | -88% |
| Valine (EAA, BCAA) | 0.038 g | 0.756 g | -95% |
| Arginine (conditionally essential) | 0.059 g | 0.859 g | -93% |
| Histidine (EAA) | 0.017 g | 0.364 g | -95% |
| Alanine | 0.031 g | 0.733 g | -96% |
| Aspartic acid | 0.112 g | 2.56 g | -96% |
| Glutamic acid | 0.202 g | 2.36 g | -91% |
| Glycine (conditionally essential) | 0.029 g | 0.662 g | -96% |
| Proline (conditionally essential) | 0.029 g | 0.779 g | -96% |
| Serine | 0.048 g | 0.719 g | -93% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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