Quick Summary
When to Choose Yellow Bell Peppers (Raw)
Yellow Bell Peppers (Raw) and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Yellow Bell Peppers (Raw) based on taste, texture, cost or what you have to hand.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 6.7µg), more potassium (549mg vs 224mg), and more protein (1.9g vs 1g) per 100g. It is also lower in calories (20 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Yellow Bell Peppers (Raw) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 33.6 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 1g | 1.9g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 7.9g | 4.1g | |
| Fiber | 1.1g | 2.1g | 🏆 Swiss Chard (Cooked) |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 2.4x more
Vitamin A
🏆 Swiss Chard (Cooked) has 438.3x more
Health Benefits Comparison
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)
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
Yellow Bell Peppers (Raw): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Yellow Bell Peppers (Raw): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Yellow Bell Peppers (Raw): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Yellow Bell Peppers (Raw): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Yellow Bell Peppers (Raw) and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Yellow Bell Peppers (Raw) if: Yellow Bell Peppers (Raw) and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Yellow Bell Peppers (Raw) based on taste, texture, cost or what you have to hand.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 6.7µg), more potassium (549mg vs 224mg), and more protein (1.9g vs 1g) per 100g. It is also lower in calories (20 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Yellow Bell Peppers (Raw) and Swiss Chard (Cooked) in Nutrivio
Compare how Yellow Bell Peppers (Raw) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
