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Oats vs. Cayenne pepper — In-Depth Nutrition Comparison

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How are oats and cayenne pepper different?

  • Oats are higher in manganese and vitamin B1; however, cayenne pepper is richer in vitamin A, vitamin B6, vitamin C, fiber, vitamin B2, vitamin B3, potassium, and iron.
  • Daily need coverage for vitamin A for cayenne pepper is 832% higher.
  • Oats contain 2 times more manganese than cayenne pepper. While oats contain 4.916mg of manganese, cayenne pepper contains only 2mg.
  • Cayenne pepper has a lower glycemic index (32) than oats (59).

Oats and Spices, pepper, red or cayenne are the varieties used in this article.

Infographic

Oats vs Cayenne pepper infographic
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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.
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more MagnesiumMagnesium +16.4%
Contains more CopperCopper +67.8%
Contains more ZincZinc +60.1%
Contains more PhosphorusPhosphorus +78.5%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +145.8%
Contains more CalciumCalcium +174.1%
Contains more PotassiumPotassium +369.5%
Contains more IronIron +65.3%

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.
Oats
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +561.2%
Contains more Vitamin B3Vitamin B3 +805.4%
Contains more Vitamin B6Vitamin B6 +1958.8%
Contains more FolateFolate +89.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +40.6%
Contains more CarbsCarbs +17%
Contains more FatsFats +150.3%
Contains more OtherOther +251.2%
~equal in Water ~8.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
23% 19% 58%
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 -62.7%
Contains more Mono. FatMonounsaturated fat +26.3%
Contains more Poly. FatPolyunsaturated fat +230.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Cayenne pepper DV% diff.
Vitamin A 0µg 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 0.119mg 2.45mg 179%
Manganese 4.916mg 2mg 127%
Vitamin C 0mg 76.4mg 85%
Vitamin K 80.3µg 67%
Fiber 10.6g 27.2g 66%
Vitamin B2 0.139mg 0.919mg 60%
Vitamin B3 0.961mg 8.701mg 48%
Potassium 429mg 2014mg 47%
Polyunsaturated fat 2.535g 8.37g 39%
Iron 4.72mg 7.8mg 39%
Vitamin B1 0.763mg 0.328mg 36%
Phosphorus 523mg 293mg 33%
Copper 0.626mg 0.373mg 28%
Vitamin B5 1.349mg 27%
Selenium 8.8µg 16%
Fats 6.9g 17.27g 16%
Zinc 3.97mg 2.48mg 14%
Folate 56µg 106µg 13%
Protein 16.89g 12.01g 10%
Choline 51.5mg 9%
Calcium 54mg 148mg 9%
Saturated fat 1.217g 3.26g 9%
Magnesium 177mg 152mg 6%
Calories 389kcal 318kcal 4%
Carbs 66.27g 56.63g 3%
Sodium 2mg 30mg 1%
Monounsaturated fat 2.178g 2.75g 1%
Net carbs 55.67g 29.43g N/A
Sugar 10.34g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Cayenne pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oats
221%
Cayenne pepper
Minerals Daily Need Coverage Score
154%
Oats
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 2.043g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 27)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.