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  6. Chia seeds vs. Cayenne pepper

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

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What are the differences between Chia seeds and Cayenne pepper?

  • Chia seeds is higher in Selenium, Phosphorus, Copper, Calcium, Magnesium, and Manganese, yet Cayenne pepper is higher in Vitamin E, Vitamin C, Vitamin B2, and Potassium.
  • Cayenne pepper's daily need coverage for Vitamin E is 196% more.
  • Chia seeds has 6 times more Selenium than Cayenne pepper. While Chia seeds has 55.2µg of Selenium, Cayenne pepper has only 8.8µg.

We used Seeds, chia seeds, dried and Spices, pepper, red or cayenne types in this article.

Infographic

Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +120.4%
Contains more CalciumCalcium +326.4%
Contains more CopperCopper +147.7%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +193.5%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +36.2%
Contains more SeleniumSelenium +527.3%
Contains more PotassiumPotassium +394.8%
~equal in Iron ~7.8mg

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 B1Vitamin B1 +89%
Contains more Vitamin CVitamin C +4675%
Contains more Vitamin AVitamin A +76955.6%
Contains more Vitamin EVitamin E +5866%
Contains more Vitamin B2Vitamin B2 +440.6%
Contains more FolateFolate +116.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.701mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +37.7%
Contains more FatsFats +78%
Contains more CarbsCarbs +34.4%
Contains more WaterWater +38.8%
Contains more OtherOther +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 Poly. FatPolyunsaturated fat +182.7%
Contains more Mono. FatMonounsaturated Fat +19.1%
~equal in Saturated Fat ~3.26g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Cayenne pepper Opinion
Calories 486kcal 318kcal Chia seeds
Protein 16.54g 12.01g Chia seeds
Fats 30.74g 17.27g Chia seeds
Vitamin C 1.6mg 76.4mg Cayenne pepper
Net carbs 7.72g 29.43g Cayenne pepper
Carbs 42.12g 56.63g Cayenne pepper
Magnesium 335mg 152mg Chia seeds
Calcium 631mg 148mg Chia seeds
Potassium 407mg 2014mg Cayenne pepper
Iron 7.72mg 7.8mg Cayenne pepper
Sugar 10.34g Chia seeds
Fiber 34.4g 27.2g Chia seeds
Copper 0.924mg 0.373mg Chia seeds
Zinc 4.58mg 2.48mg Chia seeds
Phosphorus 860mg 293mg Chia seeds
Sodium 16mg 30mg Chia seeds
Vitamin A 54IU 41610IU Cayenne pepper
Vitamin A 2081µg Cayenne pepper
Vitamin E 0.5mg 29.83mg Cayenne pepper
Manganese 2.723mg 2mg Chia seeds
Selenium 55.2µg 8.8µg Chia seeds
Vitamin B1 0.62mg 0.328mg Chia seeds
Vitamin B2 0.17mg 0.919mg Cayenne pepper
Vitamin B3 8.83mg 8.701mg Chia seeds
Vitamin B6 2.45mg Cayenne pepper
Vitamin K 80.3µg Cayenne pepper
Folate 49µg 106µg Cayenne pepper
Trans Fat 0.14g Cayenne pepper
Choline 51.5mg Cayenne pepper
Saturated Fat 3.33g 3.26g Cayenne pepper
Monounsaturated Fat 2.309g 2.75g Cayenne pepper
Polyunsaturated fat 23.665g 8.37g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia 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
32%
Chia seeds
360%
Cayenne pepper
Minerals Daily Need Coverage Score
221%
Chia seeds
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 0.07g)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.