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  6. Walnut vs. Cayenne pepper

Walnut vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the main differences between Walnut and Cayenne pepper?

  • Walnut is richer in Copper, and Manganese, yet Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Fiber, Vitamin K, Iron, and Vitamin B2.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% higher.
  • Walnut has 4 times more Copper than Cayenne pepper. Walnut has 1.586mg of Copper, while Cayenne pepper has 0.373mg.

We used Nuts, walnuts, english and Spices, pepper, red or cayenne types in this comparison.

Infographic

Walnut 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.
Walnut
Walnut
6
:
4
Cayenne pepper
Cayenne pepper
Contains more Phosphorus +18.1%
Contains less Sodium -93.3%
Contains more Zinc +24.6%
Contains more Copper +325.2%
Contains more Manganese +70.7%
Contains more Calcium +51%
Contains more Iron +168%
Contains more Potassium +356.7%
Contains more Selenium +79.6%
Equal in Magnesium - 152
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Phosphorus +18.1%
Contains less Sodium -93.3%
Contains more Zinc +24.6%
Contains more Copper +325.2%
Contains more Manganese +70.7%
Contains more Calcium +51%
Contains more Iron +168%
Contains more Potassium +356.7%
Contains more Selenium +79.6%
Equal in Magnesium - 152

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.
Walnut
Walnut
2
:
8
Cayenne pepper
Cayenne pepper
Contains more Vitamin A +207950%
Contains more Vitamin E +4161.4%
Contains more Vitamin C +5776.9%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B3 +673.4%
Contains more Vitamin B6 +356.2%
Contains more Vitamin K +2874.1%
Equal in Vitamin B1 - 0.328
Equal in Folate - 106
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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%
Contains more Vitamin A +207950%
Contains more Vitamin E +4161.4%
Contains more Vitamin C +5776.9%
Contains more Vitamin B2 +512.7%
Contains more Vitamin B3 +673.4%
Contains more Vitamin B6 +356.2%
Contains more Vitamin K +2874.1%
Equal in Vitamin B1 - 0.328
Equal in Folate - 106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Cayenne pepper
Cayenne pepper
Contains more Protein +26.8%
Contains more Fats +277.6%
Contains more Carbs +313.1%
Contains more Water +97.8%
Contains more Other +239.3%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
Contains more Protein +26.8%
Contains more Fats +277.6%
Contains more Carbs +313.1%
Contains more Water +97.8%
Contains more Other +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Cayenne pepper
Cayenne pepper
Contains more Monounsaturated Fat +224.8%
Contains more Polyunsaturated fat +463.6%
Contains less Saturated Fat -46.8%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains more Monounsaturated Fat +224.8%
Contains more Polyunsaturated fat +463.6%
Contains less Saturated Fat -46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cayenne pepper Opinion
Net carbs 7.01g 29.43g Cayenne pepper
Protein 15.23g 12.01g Walnut
Fats 65.21g 17.27g Walnut
Carbs 13.71g 56.63g Cayenne pepper
Calories 654kcal 318kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 10.34g Walnut
Fiber 6.7g 27.2g Cayenne pepper
Calcium 98mg 148mg Cayenne pepper
Iron 2.91mg 7.8mg Cayenne pepper
Magnesium 158mg 152mg Walnut
Phosphorus 346mg 293mg Walnut
Potassium 441mg 2014mg Cayenne pepper
Sodium 2mg 30mg Walnut
Zinc 3.09mg 2.48mg Walnut
Copper 1.586mg 0.373mg Walnut
Manganese 3.414mg 2mg Walnut
Selenium 4.9µg 8.8µg Cayenne pepper
Vitamin A 20IU 41610IU Cayenne pepper
Vitamin A RAE 1µg 2081µg Cayenne pepper
Vitamin E 0.7mg 29.83mg Cayenne pepper
Vitamin C 1.3mg 76.4mg Cayenne pepper
Vitamin B1 0.341mg 0.328mg Walnut
Vitamin B2 0.15mg 0.919mg Cayenne pepper
Vitamin B3 1.125mg 8.701mg Cayenne pepper
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 2.45mg Cayenne pepper
Folate 98µg 106µg Cayenne pepper
Vitamin K 2.7µg 80.3µg Cayenne pepper
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 6.126g 3.26g Cayenne pepper
Monounsaturated Fat 8.933g 2.75g Walnut
Polyunsaturated fat 47.174g 8.37g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
388%
Cayenne pepper
Minerals Daily Need Coverage Score
152%
Walnut
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 2.866g)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $2.5)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.