Quick Summary
When to Choose Spinach
Choose Spinach for more vitamin A (469µg vs 6.7µg), more folate (194µg vs 21µg), and more protein (2.9g vs 1g) per 100g. It is also lower in calories (23 vs 34 per 100g).
When to Choose Yellow Bell Peppers (Raw)
Choose Yellow Bell Peppers (Raw) for more vitamin C (205mg vs 28mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Yellow Bell Peppers (Raw) | Winner |
|---|---|---|---|
| Calories | 23 | 33.6 | 🏆 Spinach |
| Protein | 2.9g | 1g | 🏆 Spinach |
| Carbohydrates | 3.6g | 7.9g | |
| Fiber | 2.2g | 1.1g | 🏆 Spinach |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 9.3x more
Potassium
🏆 Spinach has 2.5x more
Vitamin A
🏆 Spinach has 69.9x more
Vitamin C
🏆 Yellow Bell Peppers (Raw) has 7.3x more
Health Benefits Comparison
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Yellow Bell Peppers (Raw) Benefits
- Exceptionally high vitamin C (341% DV) - more than oranges
- Rich in carotenoids including lutein and zeaxanthin for eyes
- Good vitamin B6 source (16% DV) for metabolism
- Provides vitamin A for immune and eye health
- Very low calorie (50 per large pepper)
Practical Considerations
💰 Cost
Spinach: Moderate
Yellow Bell Peppers (Raw): Moderate
🕒 Preparation
Spinach: Easy
Yellow Bell Peppers (Raw): Easy
📦 Storage
Spinach: Refrigerate
Yellow Bell Peppers (Raw): Refrigerate
🍽️ Versatility
Spinach: Very versatile
Yellow Bell Peppers (Raw): Very versatile
The Bottom Line
Both Spinach and Yellow Bell Peppers (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Spinach if: Choose Spinach for more vitamin A (469µg vs 6.7µg), more folate (194µg vs 21µg), and more protein (2.9g vs 1g) per 100g. It is also lower in calories (23 vs 34 per 100g).
Choose Yellow Bell Peppers (Raw) if: Choose Yellow Bell Peppers (Raw) for more vitamin C (205mg vs 28mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Yellow Bell Peppers (Raw) in Nutrivio
Compare how Spinach and Yellow Bell Peppers (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
