Spinach 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)
Spinach 34
Peppers 314
Protein (g)
Spinach 4.01
Peppers 17.9
Carbs (g)
Spinach 4.80
Peppers 68.7
Fat (g)
Spinach 0.870
Peppers 3.00
Fiber (g)
Spinach 3.70
Peppers 21.3
Quick answers
Which has more protein?
Peppers, sweet, red, freeze-dried — 17.9g vs 4.01g per 100g.
Which has fewer calories?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 | Spinach | Peppers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 314 kcal | -89% |
| Macronutrients | |||
| Water | 88.9 g | 2.00 g | +4347% |
| Protein | 4.01 g | 17.9 g | -78% |
| Total lipid (fat) | 0.870 g | 3.00 g | -71% |
| Carbohydrate, by difference | 4.80 g | 68.7 g | -93% |
| Fiber, total dietary | 3.70 g | 21.3 g | -83% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.157 g | 0.447 g | -65% |
| Fatty acids, total monounsaturated | 0 g | 0.202 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.20 mg | 1900 mg | -100% |
| Thiamin (Vitamin B1) | 0.078 mg | 1.20 mg | -94% |
| Riboflavin (Vitamin B2) | 0.176 mg | 1.20 mg | -85% |
| Niacin (Vitamin B3) | 0.439 mg | 7.40 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.075 mg | 0.488 mg | -85% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 2.22 mg | -94% |
| Biotin (Vitamin B7) | 121 ug | 229 ug | -47% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 24.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 603 ug | 3863 ug | -84% |
| Carotene, beta | 7237 ug | 42891 ug | -83% |
| Carotene, alpha | 0 ug | 6931 ug | -100% |
| Vitamin E (alpha-tocopherol) | 3.54 mg | 4.00 mg | -12% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 153 mg | 134 mg | +14% |
| Iron, Fe | 1.96 mg | 10.4 mg | -81% |
| Magnesium, Mg | 82.0 mg | 188 mg | -56% |
| Phosphorus, P | 50.0 mg | 327 mg | -85% |
| Potassium, K | 302 mg | 3170 mg | -90% |
| Sodium, Na | 97.0 mg | 193 mg | -50% |
| Zinc, Zn | 0.490 mg | 2.41 mg | -80% |
| Copper, Cu | 0.161 mg | 1.39 mg | -88% |
| Manganese, Mn | 0.717 mg | 1.90 mg | -62% |
| Selenium, Se | 5.50 ug | 3.70 ug | +49% |
| Other Nutrients | |||
| Energy | 143 kj | 1314 kj | -89% |
| Ash | 1.39 g | 8.40 g | -83% |
| Total Sugars | 0.510 g | 40.8 g | -99% |
| Sucrose | 0.210 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.090 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 121 ug | 229 ug | -47% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 121 ug | 229 ug | -47% |
| Betaine | 112 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 12061 IU | 77261 IU | -84% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 15690 ug | 5799 ug | +171% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 541 ug | 114 ug | +373% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.009 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.157 g | 0.331 g | -53% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.105 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.021 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.181 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.371 g | 1.61 g | -77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 1.46 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.371 g | 0.145 g | +156% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.101 g | 0.229 g | -56% |
| Threonine (EAA) | 0.220 g | 0.659 g | -67% |
| Isoleucine (EAA, BCAA) | 0.128 g | 0.579 g | -78% |
| Leucine (EAA, BCAA) | 0.205 g | 0.937 g | -78% |
| Lysine (EAA) | 0.256 g | 0.796 g | -68% |
| Methionine (EAA) | 0.053 g | 0.215 g | -75% |
| Cystine (conditionally essential) | 0.029 g | 0.344 g | -92% |
| Phenylalanine (EAA) | 0.211 g | 0.553 g | -62% |
| Tyrosine (conditionally essential) | 0.219 g | 0.372 g | -41% |
| Valine (EAA, BCAA) | 0.181 g | 0.756 g | -76% |
| Arginine (conditionally essential) | 0.489 g | 0.859 g | -43% |
| Histidine (EAA) | 0.049 g | 0.364 g | -87% |
| Alanine | 0.222 g | 0.733 g | -70% |
| Aspartic acid | 0.436 g | 2.56 g | -83% |
| Glutamic acid | 0.516 g | 2.36 g | -78% |
| Glycine (conditionally essential) | 0.225 g | 0.662 g | -66% |
| Proline (conditionally essential) | 0.201 g | 0.779 g | -74% |
| Serine | 0.173 g | 0.719 g | -76% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 1.70 mg | — | |
| Total Choline | 25.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt nutrition facts Peppers, sweet, red, freeze-dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Carotene, alpha -100% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Thiamin (Vitamin B1) -94% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Niacin (Vitamin B3) -94% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.