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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 have more Vitamin A, Vitamin B6, Vitamin C, Vitamin B2, Manganese, Iron, Vitamin B3, and Fiber.
  • Daily need coverage for Vitamin A from Cayenne pepper is 231% 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% 3.7% 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% 2497% 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 +67012.9%
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 Opinion
Calories 446kcal 318kcal Pumpkin seeds
Protein 18.55g 12.01g Pumpkin seeds
Fats 19.4g 17.27g Pumpkin seeds
Vitamin C 0.3mg 76.4mg Cayenne pepper
Net carbs 35.35g 29.43g Pumpkin seeds
Carbs 53.75g 56.63g Cayenne pepper
Magnesium 262mg 152mg Pumpkin seeds
Calcium 55mg 148mg Cayenne pepper
Potassium 919mg 2014mg Cayenne pepper
Iron 3.31mg 7.8mg Cayenne pepper
Sugar 10.34g Pumpkin seeds
Fiber 18.4g 27.2g Cayenne pepper
Copper 0.69mg 0.373mg Pumpkin seeds
Zinc 10.3mg 2.48mg Pumpkin seeds
Phosphorus 92mg 293mg Cayenne pepper
Sodium 18mg 30mg Pumpkin seeds
Vitamin A 62IU 41610IU Cayenne pepper
Vitamin A 3µg 2081µg Cayenne pepper
Vitamin E 29.83mg Cayenne pepper
Manganese 0.496mg 2mg Cayenne pepper
Selenium 8.8µg Cayenne pepper
Vitamin B1 0.034mg 0.328mg Cayenne pepper
Vitamin B2 0.052mg 0.919mg Cayenne pepper
Vitamin B3 0.286mg 8.701mg Cayenne pepper
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 0.037mg 2.45mg Cayenne pepper
Vitamin K 80.3µg Cayenne pepper
Folate 9µg 106µg Cayenne pepper
Choline 51.5mg Cayenne pepper
Saturated Fat 3.67g 3.26g Cayenne pepper
Monounsaturated Fat 6.032g 2.75g Pumpkin seeds
Polyunsaturated fat 8.844g 8.37g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

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
360%
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.