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Pumpkin seeds vs. Cayenne pepper — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and cayenne pepper

  • Pumpkin seeds have more zinc and copper; however, cayenne pepper has more vitamin A, vitamin B6, vitamin C, vitamin B2, manganese, iron, vitamin B3, and fiber.
  • Daily need coverage for vitamin A for cayenne pepper is 831% higher.
  • Cayenne pepper has 4 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while cayenne pepper has 2.48mg.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spices, pepper, red or cayenne.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 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 +72.4%
Contains more CopperCopper +85%
Contains more ZincZinc +315.3%
Contains less SodiumSodium -40%
Contains more CalciumCalcium +169.1%
Contains more PotassiumPotassium +119.2%
Contains more IronIron +135.6%
Contains more PhosphorusPhosphorus +218.5%
Contains more ManganeseManganese +303.2%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +25366.7%
Contains more Vitamin AVitamin A +69266.7%
Contains more Vitamin B1Vitamin B1 +864.7%
Contains more Vitamin B2Vitamin B2 +1667.3%
Contains more Vitamin B3Vitamin B3 +2942.3%
Contains more Vitamin B6Vitamin B6 +6521.6%
Contains more FolateFolate +1077.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +54.5%
Contains more FatsFats +12.3%
Contains more WaterWater +78.9%
Contains more OtherOther +58.9%
~equal in Carbs ~56.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 more Mono. FatMonounsaturated fat +119.3%
Contains less Sat. FatSaturated fat -11.2%
~equal in Polyunsaturated fat ~8.37g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cayenne pepper DV% diff.
Vitamin A 3µg 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 0.037mg 2.45mg 186%
Vitamin C 0.3mg 76.4mg 85%
Zinc 10.3mg 2.48mg 71%
Vitamin B2 0.052mg 0.919mg 67%
Vitamin K 80.3µg 67%
Manganese 0.496mg 2mg 65%
Iron 3.31mg 7.8mg 56%
Vitamin B3 0.286mg 8.701mg 53%
Copper 0.69mg 0.373mg 35%
Fiber 18.4g 27.2g 35%
Potassium 919mg 2014mg 32%
Phosphorus 92mg 293mg 29%
Magnesium 262mg 152mg 26%
Vitamin B1 0.034mg 0.328mg 25%
Folate 9µg 106µg 24%
Selenium 8.8µg 16%
Protein 18.55g 12.01g 13%
Calcium 55mg 148mg 9%
Choline 51.5mg 9%
Monounsaturated fat 6.032g 2.75g 8%
Calories 446kcal 318kcal 6%
Fats 19.4g 17.27g 3%
Polyunsaturated fat 8.844g 8.37g 3%
Saturated fat 3.67g 3.26g 2%
Vitamin B5 0.056mg 1%
Sodium 18mg 30mg 1%
Carbs 53.75g 56.63g 1%
Net carbs 35.35g 29.43g N/A
Sugar 10.34g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds 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
4%
Pumpkin seeds
221%
Cayenne pepper
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Cayenne pepper
Cayenne pepper is lower in Saturated fat (difference - 0.41g)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.