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Turmeric vs. Cayenne pepper — In-Depth Nutrition Comparison

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The main differences between Turmeric and Cayenne pepper

  • Turmeric has more Manganese, Iron, and Copper, however, Cayenne pepper has more Vitamin A RAE, Vitamin B6, Vitamin E , Vitamin C, Vitamin B2, Vitamin K, and Vitamin B3.
  • Daily need coverage for Manganese from Turmeric is 774% higher.
  • Cayenne pepper has 7 times less Iron than Turmeric. Turmeric has 55mg of Iron, while Cayenne pepper has 7.8mg.

Food types used in this article are Spices, turmeric, ground and Spices, pepper, red or cayenne.

Infographic

Turmeric vs Cayenne pepper 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.
Contains more Calcium +13.5%
Contains more Iron +605.1%
Contains more Magnesium +36.8%
Contains more Zinc +81.5%
Contains more Copper +248.5%
Contains more Manganese +890%
Contains more Selenium +41.9%
Equal in Phosphorus - 293
Equal in Potassium - 2014
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +13.5%
Contains more Iron +605.1%
Contains more Magnesium +36.8%
Contains more Zinc +81.5%
Contains more Copper +248.5%
Contains more Manganese +890%
Contains more Selenium +41.9%
Equal in Phosphorus - 293
Equal in Potassium - 2014

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +573.4%
Contains more Vitamin C +10814.3%
Contains more Vitamin B1 +465.5%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B3 +544.5%
Contains more Vitamin B6 +2189.7%
Contains more Folate +430%
Contains more Vitamin K +499.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +573.4%
Contains more Vitamin C +10814.3%
Contains more Vitamin B1 +465.5%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B3 +544.5%
Contains more Vitamin B6 +2189.7%
Contains more Folate +430%
Contains more Vitamin K +499.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +18.6%
Contains more Water +59.6%
Contains more Other +17.2%
Contains more Protein +24.1%
Contains more Fats +431.4%
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
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
Contains more Carbs +18.6%
Contains more Water +59.6%
Contains more Other +17.2%
Contains more Protein +24.1%
Contains more Fats +431.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +512.5%
Contains more Polyunsaturated fat +1007.1%
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +512.5%
Contains more Polyunsaturated fat +1007.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Cayenne pepper Opinion
Net carbs 44.44g 29.43g Turmeric
Protein 9.68g 12.01g Cayenne pepper
Fats 3.25g 17.27g Cayenne pepper
Carbs 67.14g 56.63g Turmeric
Calories 312kcal 318kcal Cayenne pepper
Fructose 0.45g Turmeric
Sugar 3.21g 10.34g Turmeric
Fiber 22.7g 27.2g Cayenne pepper
Calcium 168mg 148mg Turmeric
Iron 55mg 7.8mg Turmeric
Magnesium 208mg 152mg Turmeric
Phosphorus 299mg 293mg Turmeric
Potassium 2080mg 2014mg Turmeric
Sodium 27mg 30mg Turmeric
Zinc 4.5mg 2.48mg Turmeric
Copper 1.3mg 0.373mg Turmeric
Manganese 19.8mg 2mg Turmeric
Selenium 6.2µg 8.8µg Cayenne pepper
Vitamin A 0IU 41610IU Cayenne pepper
Vitamin A RAE 0µg 2081µg Cayenne pepper
Vitamin E 4.43mg 29.83mg Cayenne pepper
Vitamin C 0.7mg 76.4mg Cayenne pepper
Vitamin B1 0.058mg 0.328mg Cayenne pepper
Vitamin B2 0.15mg 0.919mg Cayenne pepper
Vitamin B3 1.35mg 8.701mg Cayenne pepper
Vitamin B5 0.542mg Turmeric
Vitamin B6 0.107mg 2.45mg Cayenne pepper
Folate 20µg 106µg Cayenne pepper
Vitamin K 13.4µg 80.3µg Cayenne pepper
Tryptophan 0.17mg Turmeric
Threonine 0.33mg Turmeric
Isoleucine 0.47mg Turmeric
Leucine 0.81mg Turmeric
Lysine 0.38mg Turmeric
Methionine 0.14mg Turmeric
Phenylalanine 0.53mg Turmeric
Valine 0.66mg Turmeric
Histidine 0.15mg Turmeric
Trans Fat 0.056g Cayenne pepper
Saturated Fat 1.838g 3.26g Turmeric
Monounsaturated Fat 0.449g 2.75g Cayenne pepper
Polyunsaturated fat 0.756g 8.37g Cayenne pepper
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

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

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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
23%
Turmeric
388%
Cayenne pepper
Minerals Daily Need Coverage Score
575%
Turmeric
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 7.13g)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 1.422g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric 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 cheaper?
?
The foods are relatively equal in price ($2.5)

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.