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

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Differences between Flax seeds and Cayenne pepper

  • Flax seeds are higher in Vitamin B1, Copper, Magnesium, and Phosphorus, however, Cayenne pepper is richer in Vitamin A, Vitamin E, Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2.
  • Cayenne pepper's daily need coverage for Vitamin A is 231% higher.
  • Flax seeds have 5 times more Vitamin B1 than Cayenne pepper. While Flax seeds have 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +157.9%
Contains more CalciumCalcium +72.3%
Contains more CopperCopper +227.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +119.1%
Contains more ManganeseManganese +24.1%
Contains more SeleniumSelenium +188.6%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +36.1%
~equal in Sodium ~30mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +401.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +52.8%
Contains more Vitamin CVitamin C +12633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9522.6%
Contains more Vitamin B2Vitamin B2 +470.8%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin B6Vitamin B6 +418%
Contains more Vitamin KVitamin K +1767.4%
Contains more FolateFolate +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +52.3%
Contains more FatsFats +144.1%
Contains more CarbsCarbs +96.1%
Contains more WaterWater +15.7%
Contains more OtherOther +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 Mono. FatMonounsaturated Fat +173.7%
Contains more Poly. FatPolyunsaturated fat +243.2%
Contains less Sat. FatSaturated 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 seeds 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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
360%
Cayenne pepper
Minerals Daily Need Coverage Score
191%
Flax seeds
125%
Cayenne pepper

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (30 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 seeds - 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.