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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 are higher in selenium, phosphorus, copper, calcium, and magnesium, yet cayenne pepper is higher in vitamin A, vitamin E, vitamin C, vitamin B2, and potassium.
  • Cayenne pepper's daily need coverage for vitamin A is 831% more.
  • Chia seeds have 6 times more selenium than cayenne pepper. While chia seeds have 55.2µg of selenium, cayenne pepper has only 8.8µg.
  • The glycemic index of chia seeds is lower.

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% 0% 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% 694% 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 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

All nutrients comparison - raw data values

Nutrient Chia seeds Cayenne pepper DV% diff.
Vitamin A 2081µg 231%
Vitamin E 0.5mg 29.83mg 196%
Vitamin B6 2.45mg 188%
Polyunsaturated fat 23.665g 8.37g 102%
Selenium 55.2µg 8.8µg 84%
Vitamin C 1.6mg 76.4mg 83%
Phosphorus 860mg 293mg 81%
Vitamin K 80.3µg 67%
Copper 0.924mg 0.373mg 61%
Vitamin B2 0.17mg 0.919mg 58%
Calcium 631mg 148mg 48%
Potassium 407mg 2014mg 47%
Magnesium 335mg 152mg 44%
Manganese 2.723mg 2mg 31%
Fiber 34.4g 27.2g 29%
Vitamin B1 0.62mg 0.328mg 24%
Fats 30.74g 17.27g 21%
Zinc 4.58mg 2.48mg 19%
Folate 49µg 106µg 14%
Protein 16.54g 12.01g 9%
Choline 51.5mg 9%
Calories 486kcal 318kcal 8%
Carbs 42.12g 56.63g 5%
Vitamin B3 8.83mg 8.701mg 1%
Sodium 16mg 30mg 1%
Iron 7.72mg 7.8mg 1%
Monounsaturated fat 2.309g 2.75g 1%
Net carbs 7.72g 29.43g N/A
Sugar 10.34g N/A
Trans fat 0.14g N/A
Saturated fat 3.33g 3.26g 0%
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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

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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.