Black Pepper vs. Cayenne Pepper — Health Impact and Nutrition Comparison

Classification

Black pepper (Piper nigrum) belongs to the Piper genus and Piperaceae family. Black pepper is made from dried peppercorns that grow on Piper nigrum.

Cayenne pepper (Capsicum annuum) belongs to the Capsicum genus and Solanaceae or nightshade family.

Macronutrients

Black and cayenne peppers are rich in nutrients, making them nutrient-dense spices.

Cayenne pepper is higher in fats, protein, and dietary fiber than black pepper.

Black pepper consists of 12.5% water, and cayenne pepper consists of 8.05% water, making cayenne pepper nutritionally denser.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Black pepper

3

Protein: 10.39 g

Fats: 3.26 g

Carbs: 63.95 g

Water: 12.46 g

Other: 9.94 g

Cayenne pepper

2

Protein: 12.01 g

Fats: 17.27 g

Carbs: 56.63 g

Water: 8.05 g

Other: 6.04 g

Contains more CarbsCarbs	+12.9%
Contains more WaterWater	+54.8%
Contains more OtherOther	+64.6%

Contains more ProteinProtein	+15.6%
Contains more FatsFats	+429.8%

Calories

Due to having a 0.5g of serving size, spices are very low in calories. One serving of black pepper provides 1.255 calories, while one serving of cayenne pepper provides 1.59 calories.

When comparing 100g of each spice, black pepper provides 251 calories, whereas cayenne pepper provides 318 calories.

Fats

Cayenne pepper is 5.3 times richer in fats.

The predominant fats in black pepper are saturated fatty acids, whereas the predominant fats in cayenne pepper are polyunsaturated fatty acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Black pepper

1

Saturated Fat: Sat. Fat 1.392 g

Monounsaturated Fat: Mono. Fat 0.739 g

Polyunsaturated fat: Poly. Fat 0.998 g

Cayenne pepper

2

Saturated Fat: Sat. Fat 3.26 g

Monounsaturated Fat: Mono. Fat 2.75 g

Polyunsaturated fat: Poly. Fat 8.37 g

Contains less Sat. FatSaturated Fat

-57.3%

Contains more Mono. FatMonounsaturated Fat	+272.1%
Contains more Poly. FatPolyunsaturated fat	+738.7%

Both spices are naturally absent in trans fats and cholesterol.

Vitamins

Spices can be a great way to add some beneficial nutrients, such as vitamins and minerals, to the dish.

Cayenne pepper is the absolute winner in this category, as it is richer in almost all vitamins except for vitamin K.

Black pepper is two times richer in vitamin K.

Cayenne pepper is 76 times richer in vitamin A, 29 times richer in vitamin E, 8.4 times richer in vitamin B6, and six times richer in vitamin B9 or folate. Cayenne pepper is richer in all B complex vitamins.

Both spices are naturally absent in vitamin B12 and vitamin D. Black pepper is absent in vitamin C.

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.

Black pepper

2

Cayenne pepper

9

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+103.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+7506.9%
Contains more Vitamin EVitamin E	+2768.3%
Contains more Vitamin B1Vitamin B1	+203.7%
Contains more Vitamin B2Vitamin B2	+410.6%
Contains more Vitamin B3Vitamin B3	+661.2%
Contains more Vitamin B6Vitamin B6	+741.9%
Contains more FolateFolate	+523.5%
Contains more CholineCholine	+355.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

These spices are rich in various minerals.

Black pepper is 3 times richer in calcium and 3.5 times richer in copper. Black pepper is also somewhat richer in iron and magnesium and contains less sodium.

Cayenne pepper is from 1.5 to 2 times richer in phosphorus, potassium, zinc, and selenium.

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.

Black pepper

6

Cayenne pepper

4

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+199.3%
Contains more IronIron	+24.5%
Contains more CopperCopper	+256.6%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+537.7%

Contains more PotassiumPotassium	+51.5%
Contains more ZincZinc	+108.4%
Contains more PhosphorusPhosphorus	+85.4%
Contains more SeleniumSelenium	+79.6%

Glycemic Index

The glycemic index values of black pepper and cayenne pepper have not been calculated.

Acidity

PRAL or potential renal acid load value calculates how much acid or base is produced in the organism from the given food.

The PRAL value of black pepper is -27.2, whereas the PRAL value of cayenne pepper is -31.4, making cayenne pepper more alkaline or base-producing.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Piperine is an alkaloid found in black pepper, which has been shown to have various heart-protecting effects. Animal studies have shown that piperine attenuates drug-induced (isoproterenol) myocardial ischemia and reduces the death of heart muscle cells after reperfusion injury (4, 5).

Active components, mainly piperine, have been shown to reduce “bad” cholesterol (triglyceride, total cholesterol or TC, and low-density lipoprotein cholesterol or LDL-C) levels in animal studies. High “bad” cholesterol levels are a major risk factor for atherosclerosis (6, 7). However, more research on humans is still needed.

Regular consumption of cayenne pepper is associated with a lower risk of total and heart disease-related death (8, 9).

Capsaicin and other chili pepper phytochemicals may positively affect metabolic syndrome and atherosclerosis by improving insulin sensitivity, decreasing body fat, and improving liver and heart functions (10, 11, 12).

Diabetes

Animal studies have shown that black pepper can lower blood glucose and fat levels.

Black pepper has also been shown to protect against diabetes-induced oxidative stress and have a somewhat protective effect against diabetes complications (13, 14).

Cayenne and other chili peppers may improve insulin sensitivity, regulate blood glucose levels, and aid in weight loss (10).

Neurological Health & Pain

Animal studies demonstrate that piperine may show neuroprotective effects and modulate the activity of epilepsy, Parkinson’s, and Alzheimer’s disease, depression, as well as improve cognitive functions and relieve pain (3, 15).

Capsaicin from red peppers has also been shown to have pain-relieving properties (16, 17).

Digestive Health

Both black and cayenne peppers are considered to have gastroprotective effects. They enhance the activity of antioxidant enzymes in the mucosal layer of the stomach and intestines and lower mucosal injury (18).

Black pepper has been shown to reduce food transit time and stimulate pancreatic digestive enzymes and bile acids (19, 20). Black pepper has been shown to have hepatoprotective or liver-protective and anti-allergic effects (21).

In animal studies, capsaicin from chili peppers has been shown to inhibit gastric acid secretion and stimulate alkali and mucus secretions, which are beneficial against gastric ulcers (22, 23). However, people with peptic ulcers should avoid consuming black and cayenne peppers if the spices cause dyspepsia or discomfort (24).

Cancer

According to several studies, black and cayenne or chili peppers decrease the risk of lung, liver, colorectal, cervix, and prostate cancers due to their antioxidant, anti-inflammatory, and immunomodulatory effects (24). Active components from peppers induce programmed cell death, inhibit the proliferation and migration of cancer cells, as well as sensitize cancers to radio and chemotherapy (25).