Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Cayenne pepper
  5. Compare
  6. Cayenne pepper vs. Chard raw

Cayenne pepper vs. Chard raw — In-Depth Nutrition Comparison

Compare

How are Cayenne pepper and Chard raw different?

  • Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Manganese, Vitamin B2, Vitamin B3, and Vitamin C, while Chard raw is higher in Vitamin K.
  • Chard raw covers your daily need of Vitamin K 625% more than Cayenne pepper.
  • Cayenne pepper contains 25 times more Vitamin B6 than Chard raw. Cayenne pepper contains 2.45mg of Vitamin B6, while Chard raw contains 0.099mg.

Spices, pepper, red or cayenne and Chard, swiss, raw types were used in this article.

Infographic

Cayenne pepper vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cayenne pepper
Cayenne pepper
10
:
0
Chard raw
Chard raw
Contains more Calcium +190.2%
Contains more Iron +333.3%
Contains more Magnesium +87.7%
Contains more Phosphorus +537%
Contains more Potassium +431.4%
Contains less Sodium -85.9%
Contains more Zinc +588.9%
Contains more Copper +108.4%
Contains more Manganese +446.4%
Contains more Selenium +877.8%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +190.2%
Contains more Iron +333.3%
Contains more Magnesium +87.7%
Contains more Phosphorus +537%
Contains more Potassium +431.4%
Contains less Sodium -85.9%
Contains more Zinc +588.9%
Contains more Copper +108.4%
Contains more Manganese +446.4%
Contains more Selenium +877.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cayenne pepper
Cayenne pepper
8
:
2
Chard raw
Chard raw
Contains more Vitamin A +580.3%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +154.7%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +921.1%
Contains more Vitamin B3 +2075.3%
Contains more Vitamin B6 +2374.7%
Contains more Folate +657.1%
Contains more Vitamin K +933.6%
Cayenne pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +580.3%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +154.7%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +921.1%
Contains more Vitamin B3 +2075.3%
Contains more Vitamin B6 +2374.7%
Contains more Folate +657.1%
Contains more Vitamin K +933.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Chard raw
Chard raw
Contains more Protein +567.2%
Contains more Fats +8535%
Contains more Carbs +1414.2%
Contains more Other +277.5%
Contains more Water +1051.1%
Cayenne pepper
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +567.2%
Contains more Fats +8535%
Contains more Carbs +1414.2%
Contains more Other +277.5%
Contains more Water +1051.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +11857.1%
Contains less Saturated Fat -99.1%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +11857.1%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cayenne pepper Chard raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Chard raw Opinion
Net carbs 29.43g 2.14g Cayenne pepper
Protein 12.01g 1.8g Cayenne pepper
Fats 17.27g 0.2g Cayenne pepper
Carbs 56.63g 3.74g Cayenne pepper
Calories 318kcal 19kcal Cayenne pepper
Sugar 10.34g 1.1g Chard raw
Fiber 27.2g 1.6g Cayenne pepper
Calcium 148mg 51mg Cayenne pepper
Iron 7.8mg 1.8mg Cayenne pepper
Magnesium 152mg 81mg Cayenne pepper
Phosphorus 293mg 46mg Cayenne pepper
Potassium 2014mg 379mg Cayenne pepper
Sodium 30mg 213mg Cayenne pepper
Zinc 2.48mg 0.36mg Cayenne pepper
Copper 0.373mg 0.179mg Cayenne pepper
Manganese 2mg 0.366mg Cayenne pepper
Selenium 8.8µg 0.9µg Cayenne pepper
Vitamin A 41610IU 6116IU Cayenne pepper
Vitamin A RAE 2081µg 306µg Cayenne pepper
Vitamin E 29.83mg 1.89mg Cayenne pepper
Vitamin C 76.4mg 30mg Cayenne pepper
Vitamin B1 0.328mg 0.04mg Cayenne pepper
Vitamin B2 0.919mg 0.09mg Cayenne pepper
Vitamin B3 8.701mg 0.4mg Cayenne pepper
Vitamin B5 0.172mg Chard raw
Vitamin B6 2.45mg 0.099mg Cayenne pepper
Folate 106µg 14µg Cayenne pepper
Vitamin K 80.3µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 3.26g 0.03g Chard raw
Monounsaturated Fat 2.75g 0.04g Cayenne pepper
Polyunsaturated fat 8.37g 0.07g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
388%
Cayenne pepper
222%
Chard raw
Minerals Daily Need Coverage Score
125%
Cayenne pepper
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 3.23g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.1)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 183mg)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.