Quick Summary
When to Choose Red Bell Peppers
Red Bell Peppers and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Red Bell Peppers based on taste, texture, cost or what you have to hand.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 5µg) and more vitamin A (2942µg vs 126µg) per 100g. It is also lower in calories (20 vs 31 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Red Bell Peppers | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 30.9 | 20 | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 6g | 4.1g | |
| Fiber | 2.1g | 2.1g | Tie |
Key Vitamins & Minerals
Vitamin A
🏆 Swiss Chard (Cooked) has 23.4x more
Vitamin K
🏆 Swiss Chard (Cooked) has 65.8x more
Health Benefits Comparison
Red Bell Peppers Benefits
- More vitamin C than oranges (190mg per pepper)
- Rich in beta-carotene and lycopene
- Supports eye health with lutein and zeaxanthin
- Anti-inflammatory properties
- Low calorie, high fiber
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Red Bell Peppers: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Red Bell Peppers: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Red Bell Peppers: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Red Bell Peppers: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Red Bell Peppers and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Red Bell Peppers if: Red Bell Peppers and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Red Bell Peppers based on taste, texture, cost or what you have to hand.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 5µg) and more vitamin A (2942µg vs 126µg) per 100g. It is also lower in calories (20 vs 31 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Red Bell Peppers and Swiss Chard (Cooked) in Nutrivio
Compare how Red Bell Peppers and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
