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Garlic vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the main differences between Garlic and Cayenne pepper?

  • Garlic has less Vitamin A RAE, Vitamin E , Fiber, Vitamin B6, Iron, Vitamin K, Vitamin B2, Vitamin C, Vitamin B3, and Potassium than Cayenne pepper.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% higher.

We used Garlic, raw and Spices, pepper, red or cayenne types in this comparison.

Infographic

Garlic 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 +22.3%
Contains less Sodium -43.3%
Contains more Selenium +61.4%
Contains more Iron +358.8%
Contains more Magnesium +508%
Contains more Phosphorus +91.5%
Contains more Potassium +402.2%
Contains more Zinc +113.8%
Contains more Copper +24.7%
Contains more Manganese +19.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +22.3%
Contains less Sodium -43.3%
Contains more Selenium +61.4%
Contains more Iron +358.8%
Contains more Magnesium +508%
Contains more Phosphorus +91.5%
Contains more Potassium +402.2%
Contains more Zinc +113.8%
Contains more Copper +24.7%
Contains more Manganese +19.6%

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.
Garlic
1
:
Contains more Vitamin A +462233.3%
Contains more Vitamin E +37187.5%
Contains more Vitamin C +144.9%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +1143%
Contains more Vitamin B6 +98.4%
Contains more Folate +3433.3%
Contains more Vitamin K +4623.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +462233.3%
Contains more Vitamin E +37187.5%
Contains more Vitamin C +144.9%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +1143%
Contains more Vitamin B6 +98.4%
Contains more Folate +3433.3%
Contains more Vitamin K +4623.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +627.7%
Contains more Protein +88.8%
Contains more Fats +3354%
Contains more Carbs +71.3%
Contains more Other +302.7%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Water +627.7%
Contains more Protein +88.8%
Contains more Fats +3354%
Contains more Carbs +71.3%
Contains more Other +302.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +24900%
Contains more Polyunsaturated fat +3261.4%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +24900%
Contains more Polyunsaturated fat +3261.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Cayenne pepper Opinion
Net carbs 30.96g 29.43g Garlic
Protein 6.36g 12.01g Cayenne pepper
Fats 0.5g 17.27g Cayenne pepper
Carbs 33.06g 56.63g Cayenne pepper
Calories 149kcal 318kcal Cayenne pepper
Sugar 1g 10.34g Garlic
Fiber 2.1g 27.2g Cayenne pepper
Calcium 181mg 148mg Garlic
Iron 1.7mg 7.8mg Cayenne pepper
Magnesium 25mg 152mg Cayenne pepper
Phosphorus 153mg 293mg Cayenne pepper
Potassium 401mg 2014mg Cayenne pepper
Sodium 17mg 30mg Garlic
Zinc 1.16mg 2.48mg Cayenne pepper
Copper 0.299mg 0.373mg Cayenne pepper
Manganese 1.672mg 2mg Cayenne pepper
Selenium 14.2µg 8.8µg Garlic
Vitamin A 9IU 41610IU Cayenne pepper
Vitamin A RAE 0µg 2081µg Cayenne pepper
Vitamin E 0.08mg 29.83mg Cayenne pepper
Vitamin C 31.2mg 76.4mg Cayenne pepper
Vitamin B1 0.2mg 0.328mg Cayenne pepper
Vitamin B2 0.11mg 0.919mg Cayenne pepper
Vitamin B3 0.7mg 8.701mg Cayenne pepper
Vitamin B5 0.596mg Garlic
Vitamin B6 1.235mg 2.45mg Cayenne pepper
Folate 3µg 106µg Cayenne pepper
Vitamin K 1.7µg 80.3µg Cayenne pepper
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 3.26g Garlic
Monounsaturated Fat 0.011g 2.75g Cayenne pepper
Polyunsaturated fat 0.249g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
388%
Cayenne pepper
Minerals Daily Need Coverage Score
67%
Garlic
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 9.34g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 3.171g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.9)
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)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.