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Pico de gallo vs. Cayenne pepper — In-Depth Nutrition Comparison

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How are pico de gallo and cayenne pepper different?

  • Cayenne pepper is higher than pico de gallo in vitamin A, iron, vitamin C, and calcium.
  • Cayenne pepper covers your daily need for vitamin A, 826% more than pico de gallo.
  • Pico de gallo contains 16 times more sodium than cayenne pepper. Pico de gallo contains 469mg of sodium, while cayenne pepper contains 30mg.

PACE, Pico De Gallo and Spices, pepper, red or cayenne types were used in this article.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -93.6%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +1910.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 WaterWater +993.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +503.7%
Contains more OtherOther +130.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Cayenne pepper DV% diff.
Vitamin A 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 2.45mg 188%
Fiber 27.2g 109%
Iron 0mg 7.8mg 98%
Manganese 2mg 87%
Vitamin C 3.8mg 76.4mg 81%
Vitamin B2 0.919mg 71%
Vitamin K 80.3µg 67%
Potassium 2014mg 59%
Polyunsaturated fat 8.37g 56%
Vitamin B3 8.701mg 54%
Phosphorus 293mg 42%
Copper 0.373mg 41%
Magnesium 152mg 36%
Vitamin B1 0.328mg 27%
Folate 106µg 27%
Fats 0g 17.27g 27%
Protein 0g 12.01g 24%
Zinc 2.48mg 23%
Sodium 469mg 30mg 19%
Selenium 8.8µg 16%
Carbs 9.38g 56.63g 16%
Calcium 0mg 148mg 15%
Saturated fat 0g 3.26g 15%
Calories 31kcal 318kcal 14%
Choline 51.5mg 9%
Monounsaturated fat 2.75g 7%
Net carbs 9.38g 29.43g N/A
Sugar 6.25g 10.34g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
221%
Cayenne pepper
Minerals Daily Need Coverage Score
6%
Pico de gallo
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 3.26g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2.5)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 439mg)
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. 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.