Pumpkin seeds vs. Cayenne pepper — In-Depth Nutrition Comparison
Compare
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
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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
221%
Minerals Daily Need Coverage Score
103%
125%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Cayenne pepper is lower in Saturated fat (difference - 0.41g)
Which food is lower in glycemic index?
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)