Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flax vs. Cayenne pepper — In-Depth Nutrition Comparison

Compare

Differences between Flax and Cayenne pepper

  • Flax is higher in Vitamin B1, Copper, Magnesium, and Phosphorus, however, Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% higher.
  • Flax has 5 times more Vitamin B1 than Cayenne pepper. While Flax has 1.644mg of Vitamin B1, Cayenne pepper has only 0.328mg.

The food types used in this comparison are Seeds, flaxseed and Spices, pepper, red or cayenne.

Infographic

Flax 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 Calcium +72.3%
Contains more Magnesium +157.9%
Contains more Phosphorus +119.1%
Contains more Zinc +75%
Contains more Copper +227.1%
Contains more Manganese +24.1%
Contains more Selenium +188.6%
Contains more Iron +36.1%
Contains more Potassium +147.7%
Equal in Sodium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +72.3%
Contains more Magnesium +157.9%
Contains more Phosphorus +119.1%
Contains more Zinc +75%
Contains more Copper +227.1%
Contains more Manganese +24.1%
Contains more Selenium +188.6%
Contains more Iron +36.1%
Contains more Potassium +147.7%
Equal in Sodium - 30

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.
Flax
3
:
Contains more Vitamin B1 +401.2%
Contains more Choline +52.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +9522.6%
Contains more Vitamin C +12633.3%
Contains more Vitamin B2 +470.8%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B6 +418%
Contains more Folate +21.8%
Contains more Vitamin K +1767.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
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 B1 +401.2%
Contains more Choline +52.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +9522.6%
Contains more Vitamin C +12633.3%
Contains more Vitamin B2 +470.8%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B6 +418%
Contains more Folate +21.8%
Contains more Vitamin K +1767.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.3%
Contains more Fats +144.1%
Contains more Carbs +96.1%
Contains more Water +15.7%
Contains more Other +62.8%
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Protein +52.3%
Contains more Fats +144.1%
Contains more Carbs +96.1%
Contains more Water +15.7%
Contains more Other +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +173.7%
Contains more Polyunsaturated fat +243.2%
Contains less Saturated Fat -11%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains more Monounsaturated Fat +173.7%
Contains more Polyunsaturated fat +243.2%
Contains less Saturated Fat -11%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Cayenne pepper Opinion
Net carbs 1.58g 29.43g Cayenne pepper
Protein 18.29g 12.01g Flax
Fats 42.16g 17.27g Flax
Carbs 28.88g 56.63g Cayenne pepper
Calories 534kcal 318kcal Flax
Sugar 1.55g 10.34g Flax
Fiber 27.3g 27.2g Flax
Calcium 255mg 148mg Flax
Iron 5.73mg 7.8mg Cayenne pepper
Magnesium 392mg 152mg Flax
Phosphorus 642mg 293mg Flax
Potassium 813mg 2014mg Cayenne pepper
Sodium 30mg 30mg
Zinc 4.34mg 2.48mg Flax
Copper 1.22mg 0.373mg Flax
Manganese 2.482mg 2mg Flax
Selenium 25.4µg 8.8µg Flax
Vitamin A 0IU 41610IU Cayenne pepper
Vitamin A RAE 0µg 2081µg Cayenne pepper
Vitamin E 0.31mg 29.83mg Cayenne pepper
Vitamin C 0.6mg 76.4mg Cayenne pepper
Vitamin B1 1.644mg 0.328mg Flax
Vitamin B2 0.161mg 0.919mg Cayenne pepper
Vitamin B3 3.08mg 8.701mg Cayenne pepper
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg 2.45mg Cayenne pepper
Folate 87µg 106µg Cayenne pepper
Choline 78.7mg 51.5mg Flax
Vitamin K 4.3µg 80.3µg Cayenne pepper
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 3.663g 3.26g Cayenne pepper
Monounsaturated Fat 7.527g 2.75g Flax
Polyunsaturated fat 28.73g 8.37g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cayenne pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
62%
Flax
360%
Cayenne pepper
Minerals Daily Need Coverage Score
191%
Flax
125%
Cayenne pepper

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.79g)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 0.403g)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (30 mg)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.