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Rye vs. Cayenne pepper — In-Depth Nutrition Comparison

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Summary of differences between Rye and Cayenne pepper

  • The amount of Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Iron, Vitamin K, Vitamin B2, Fiber, Potassium, and Vitamin B3 in Cayenne pepper is higher than in Rye.
  • Cayenne pepper covers your daily need of Vitamin A RAE 231% more than Rye.

These are the specific foods used in this comparison Rye grain and Spices, pepper, red or cayenne.

Infographic

Rye 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.
Contains more Phosphorus +13.3%
Contains less Sodium -93.3%
Contains more Manganese +28.9%
Contains more Selenium +58%
Contains more Calcium +516.7%
Contains more Iron +196.6%
Contains more Magnesium +38.2%
Contains more Potassium +294.9%
Equal in Zinc - 2.48
Equal in Copper - 0.373
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Phosphorus +13.3%
Contains less Sodium -93.3%
Contains more Manganese +28.9%
Contains more Selenium +58%
Contains more Calcium +516.7%
Contains more Iron +196.6%
Contains more Magnesium +38.2%
Contains more Potassium +294.9%
Equal in Zinc - 2.48
Equal in Copper - 0.373

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.
Rye
1
:
Contains more Vitamin A +378172.7%
Contains more Vitamin E +3409.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +266.1%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B6 +733.3%
Contains more Folate +178.9%
Contains more Choline +69.4%
Contains more Vitamin K +1261%
Equal in Vitamin B1 - 0.328
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 17% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 29% 201%
Contains more Vitamin A +378172.7%
Contains more Vitamin E +3409.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +266.1%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B6 +733.3%
Contains more Folate +178.9%
Contains more Choline +69.4%
Contains more Vitamin K +1261%
Equal in Vitamin B1 - 0.328

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +34%
Contains more Water +31.7%
Contains more Protein +16.2%
Contains more Fats +959.5%
Contains more Other +284.7%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 Carbs +34%
Contains more Water +31.7%
Contains more Protein +16.2%
Contains more Fats +959.5%
Contains more Other +284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1222.1%
Contains more Polyunsaturated fat +991.3%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1222.1%
Contains more Polyunsaturated fat +991.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye 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 Rye Cayenne pepper Opinion
Net carbs 60.76g 29.43g Rye
Protein 10.34g 12.01g Cayenne pepper
Fats 1.63g 17.27g Cayenne pepper
Carbs 75.86g 56.63g Rye
Calories 338kcal 318kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 10.34g Rye
Fiber 15.1g 27.2g Cayenne pepper
Calcium 24mg 148mg Cayenne pepper
Iron 2.63mg 7.8mg Cayenne pepper
Magnesium 110mg 152mg Cayenne pepper
Phosphorus 332mg 293mg Rye
Potassium 510mg 2014mg Cayenne pepper
Sodium 2mg 30mg Rye
Zinc 2.65mg 2.48mg Rye
Copper 0.367mg 0.373mg Cayenne pepper
Manganese 2.577mg 2mg Rye
Selenium 13.9µg 8.8µg Rye
Vitamin A 11IU 41610IU Cayenne pepper
Vitamin A RAE 1µg 2081µg Cayenne pepper
Vitamin E 0.85mg 29.83mg Cayenne pepper
Vitamin C 0mg 76.4mg Cayenne pepper
Vitamin B1 0.316mg 0.328mg Cayenne pepper
Vitamin B2 0.251mg 0.919mg Cayenne pepper
Vitamin B3 4.27mg 8.701mg Cayenne pepper
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg 2.45mg Cayenne pepper
Folate 38µg 106µg Cayenne pepper
Choline 30.4mg 51.5mg Cayenne pepper
Vitamin K 5.9µg 80.3µg Cayenne pepper
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g 3.26g Rye
Monounsaturated Fat 0.208g 2.75g Cayenne pepper
Polyunsaturated fat 0.767g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cayenne pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Rye
360%
Cayenne pepper
Minerals Daily Need Coverage Score
98%
Rye
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.063g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 2)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.