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 23
Peppers 314
Protein (g)
Spinach 2.86
Peppers 17.9
Carbs (g)
Spinach 3.63
Peppers 68.7
Fat (g)
Spinach 0.390
Peppers 3.00
Fiber (g)
Spinach 2.20
Peppers 21.3
Quick answers
Which has more protein?
Peppers, sweet, red, freeze-dried — 17.9g vs 2.86g per 100g.
Which has fewer calories?
Spinach, raw — 23 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 | 23 kcal | 314 kcal | -93% |
| Macronutrients | |||
| Water | 91.4 g | 2.00 g | +4470% |
| Protein | 2.86 g | 17.9 g | -84% |
| Total lipid (fat) | 0.390 g | 3.00 g | -87% |
| Carbohydrate, by difference | 3.63 g | 68.7 g | -95% |
| Fiber, total dietary | 2.20 g | 21.3 g | -90% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.063 g | 0.447 g | -86% |
| Fatty acids, total monounsaturated | 0.010 g | 0.202 g | -95% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 28.1 mg | 1900 mg | -99% |
| Thiamin (Vitamin B1) | 0.078 mg | 1.20 mg | -94% |
| Riboflavin (Vitamin B2) | 0.189 mg | 1.20 mg | -84% |
| Niacin (Vitamin B3) | 0.724 mg | 7.40 mg | -90% |
| Pantothenic acid (Vitamin B5) | 0.065 mg | 0.488 mg | -87% |
| Vitamin B-6 — Pyridoxine | 0.195 mg | 2.22 mg | -91% |
| Biotin (Vitamin B7) | 194 ug | 229 ug | -15% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 469 ug | 3863 ug | -88% |
| Carotene, beta | 5626 ug | 42891 ug | -87% |
| Carotene, alpha | 0 ug | 6931 ug | -100% |
| Vitamin E (alpha-tocopherol) | 2.03 mg | 4.00 mg | -49% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 99.0 mg | 134 mg | -26% |
| Iron, Fe | 2.71 mg | 10.4 mg | -74% |
| Magnesium, Mg | 79.0 mg | 188 mg | -58% |
| Phosphorus, P | 49.0 mg | 327 mg | -85% |
| Potassium, K | 558 mg | 3170 mg | -82% |
| Sodium, Na | 79.0 mg | 193 mg | -59% |
| Zinc, Zn | 0.530 mg | 2.41 mg | -78% |
| Copper, Cu | 0.130 mg | 1.39 mg | -91% |
| Manganese, Mn | 0.897 mg | 1.90 mg | -53% |
| Selenium, Se | 1.00 ug | 3.70 ug | -73% |
| Other Nutrients | |||
| Energy | 97.0 kj | 1314 kj | -93% |
| Ash | 1.72 g | 8.40 g | -80% |
| Total Sugars | 0.420 g | 40.8 g | -99% |
| Sucrose | 0.070 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.150 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.100 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 194 ug | 229 ug | -15% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 194 ug | 229 ug | -15% |
| Betaine | 103 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 | 9377 IU | 77261 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 12198 ug | 5799 ug | +110% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.180 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 | 483 ug | 114 ug | +323% |
| 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) | 0.010 g | 0.009 g | +11% |
| SFA 16:0 (Palmitic acid) | 0.049 g | 0.331 g | -85% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.105 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.021 g | -76% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.181 g | -97% |
| 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 | 0.165 g | 1.61 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.026 g | 1.46 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.138 g | 0.145 g | -5% |
| 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 | = |
| Phytosterols | 9.00 mg | — | |
| Tryptophan (EAA) | 0.039 g | 0.229 g | -83% |
| Threonine (EAA) | 0.122 g | 0.659 g | -81% |
| Isoleucine (EAA, BCAA) | 0.147 g | 0.579 g | -75% |
| Leucine (EAA, BCAA) | 0.223 g | 0.937 g | -76% |
| Lysine (EAA) | 0.174 g | 0.796 g | -78% |
| Methionine (EAA) | 0.053 g | 0.215 g | -75% |
| Cystine (conditionally essential) | 0.035 g | 0.344 g | -90% |
| Phenylalanine (EAA) | 0.129 g | 0.553 g | -77% |
| Tyrosine (conditionally essential) | 0.108 g | 0.372 g | -71% |
| Valine (EAA, BCAA) | 0.161 g | 0.756 g | -79% |
| Arginine (conditionally essential) | 0.162 g | 0.859 g | -81% |
| Histidine (EAA) | 0.064 g | 0.364 g | -82% |
| Alanine | 0.142 g | 0.733 g | -81% |
| Aspartic acid | 0.240 g | 2.56 g | -91% |
| Glutamic acid | 0.343 g | 2.36 g | -85% |
| Glycine (conditionally essential) | 0.134 g | 0.662 g | -80% |
| Proline (conditionally essential) | 0.112 g | 0.779 g | -86% |
| Serine | 0.104 g | 0.719 g | -86% |
| 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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