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  6. Cayenne pepper vs. Watercress

Cayenne pepper vs. Watercress — In-Depth Nutrition Comparison

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Important differences between Cayenne pepper and Watercress

  • Cayenne pepper has more Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Manganese, Vitamin B2, Vitamin B3, and Potassium, however, Watercress is richer in Vitamin K.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 213% more.
  • Cayenne pepper contains 54 times more Fiber than Watercress. Cayenne pepper contains 27.2g of Fiber, while Watercress contains 0.5g.

The food varieties used in the comparison are Spices, pepper, red or cayenne and Watercress, raw.

Infographic

Cayenne pepper vs Watercress 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
Watercress
Watercress
Contains more Calcium +23.3%
Contains more Iron +3800%
Contains more Magnesium +623.8%
Contains more Phosphorus +388.3%
Contains more Potassium +510.3%
Contains less Sodium -26.8%
Contains more Zinc +2154.5%
Contains more Copper +384.4%
Contains more Manganese +719.7%
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%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +23.3%
Contains more Iron +3800%
Contains more Magnesium +623.8%
Contains more Phosphorus +388.3%
Contains more Potassium +510.3%
Contains less Sodium -26.8%
Contains more Zinc +2154.5%
Contains more Copper +384.4%
Contains more Manganese +719.7%
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
Watercress
Watercress
Contains more Vitamin A +1204%
Contains more Vitamin E +2883%
Contains more Vitamin C +77.7%
Contains more Vitamin B1 +264.4%
Contains more Vitamin B2 +665.8%
Contains more Vitamin B3 +4250.5%
Contains more Vitamin B6 +1799.2%
Contains more Folate +1077.8%
Contains more Vitamin K +211.3%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +1204%
Contains more Vitamin E +2883%
Contains more Vitamin C +77.7%
Contains more Vitamin B1 +264.4%
Contains more Vitamin B2 +665.8%
Contains more Vitamin B3 +4250.5%
Contains more Vitamin B6 +1799.2%
Contains more Folate +1077.8%
Contains more Vitamin K +211.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Watercress
Watercress
Contains more Protein +422.2%
Contains more Fats +17170%
Contains more Carbs +4289.9%
Contains more Other +403.3%
Contains more Water +1081.5%
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +422.2%
Contains more Fats +17170%
Contains more Carbs +4289.9%
Contains more Other +403.3%
Contains more Water +1081.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +34275%
Contains more Polyunsaturated fat +23814.3%
Contains less Saturated Fat -99.2%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +34275%
Contains more Polyunsaturated fat +23814.3%
Contains less Saturated Fat -99.2%

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 Watercress
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 Watercress Opinion
Net carbs 29.43g 0.79g Cayenne pepper
Protein 12.01g 2.3g Cayenne pepper
Fats 17.27g 0.1g Cayenne pepper
Carbs 56.63g 1.29g Cayenne pepper
Calories 318kcal 11kcal Cayenne pepper
Sugar 10.34g 0.2g Watercress
Fiber 27.2g 0.5g Cayenne pepper
Calcium 148mg 120mg Cayenne pepper
Iron 7.8mg 0.2mg Cayenne pepper
Magnesium 152mg 21mg Cayenne pepper
Phosphorus 293mg 60mg Cayenne pepper
Potassium 2014mg 330mg Cayenne pepper
Sodium 30mg 41mg Cayenne pepper
Zinc 2.48mg 0.11mg Cayenne pepper
Copper 0.373mg 0.077mg Cayenne pepper
Manganese 2mg 0.244mg Cayenne pepper
Selenium 8.8µg 0.9µg Cayenne pepper
Vitamin A 41610IU 3191IU Cayenne pepper
Vitamin A RAE 2081µg 160µg Cayenne pepper
Vitamin E 29.83mg 1mg Cayenne pepper
Vitamin C 76.4mg 43mg Cayenne pepper
Vitamin B1 0.328mg 0.09mg Cayenne pepper
Vitamin B2 0.919mg 0.12mg Cayenne pepper
Vitamin B3 8.701mg 0.2mg Cayenne pepper
Vitamin B5 0.31mg Watercress
Vitamin B6 2.45mg 0.129mg Cayenne pepper
Folate 106µg 9µg Cayenne pepper
Vitamin K 80.3µg 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 3.26g 0.027g Watercress
Monounsaturated Fat 2.75g 0.008g Cayenne pepper
Polyunsaturated fat 8.37g 0.035g Cayenne pepper

Which food is preferable for your diet?

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

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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
91%
Watercress
Minerals Daily Need Coverage Score
125%
Cayenne pepper
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 10.14g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 3.233g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.5)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 11mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.