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Sesame vs Cayenne pepper - In-Depth Nutrition Comparison

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The main differences between Sesame and Cayenne pepper

  • Sesame has more Copper, Iron, and Calcium, however Cayenne pepper has more Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Vitamin K, Fiber, and Vitamin B2.
  • Daily need coverage for Copper from Sesame is 412% higher.
  • Cayenne pepper has 7 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Cayenne pepper has 148mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Spices, pepper, red or cayenne.

Infographic

Sesame vs Cayenne pepper infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +558.8%
Contains more Iron +86.5%
Contains more Magnesium +130.9%
Contains more Phosphorus +114.7%
Contains less Sodium -63.3%
Contains more Zinc +212.5%
Contains more Copper +994.4%
Contains more Potassium +330.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 293% 109% 126% 178% 4% 68% 125%
Contains more Calcium +558.8%
Contains more Iron +86.5%
Contains more Magnesium +130.9%
Contains more Phosphorus +114.7%
Contains less Sodium -63.3%
Contains more Zinc +212.5%
Contains more Copper +994.4%
Contains more Potassium +330.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
2
:
Contains more Vitamin B1 +141.2%
Contains more Vitamin A +462233.3%
Contains more Vitamin E +11832%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +272.1%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +210.1%
Contains more Vitamin K +∞%
Equal in Folate - 106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Contains more Vitamin B1 +141.2%
Contains more Vitamin A +462233.3%
Contains more Vitamin E +11832%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +272.1%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +210.1%
Contains more Vitamin K +∞%
Equal in Folate - 106

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Cayenne pepper
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Cayenne pepper Opinion
Net carbs 11.65g 29.43g Cayenne pepper
Protein 17.73g 12.01g Sesame
Fats 49.67g 17.27g Sesame
Carbs 23.45g 56.63g Cayenne pepper
Calories 573kcal 318kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 10.34g Sesame
Fiber 11.8g 27.2g Cayenne pepper
Calcium 975mg 148mg Sesame
Iron 14.55mg 7.8mg Sesame
Magnesium 351mg 152mg Sesame
Phosphorus 629mg 293mg Sesame
Potassium 468mg 2014mg Cayenne pepper
Sodium 11mg 30mg Sesame
Zinc 7.75mg 2.48mg Sesame
Copper 4.082mg 0.373mg Sesame
Vitamin A 9IU 41610IU Cayenne pepper
Vitamin E 0.25mg 29.83mg Cayenne pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 76.4mg Cayenne pepper
Vitamin B1 0.791mg 0.328mg Sesame
Vitamin B2 0.247mg 0.919mg Cayenne pepper
Vitamin B3 4.515mg 8.701mg Cayenne pepper
Vitamin B5 0.05mg mg Sesame
Vitamin B6 0.79mg 2.45mg Cayenne pepper
Folate 97µg 106µg Cayenne pepper
Vitamin B12 0µg 0µg
Vitamin K 0µg 80.3µg Cayenne pepper
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 3.26g Cayenne pepper
Monounsaturated Fat 18.759g 2.75g Sesame
Polyunsaturated fat 21.773g 8.37g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cayenne pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
388
Cayenne pepper
Mineral Summary Score
372
Sesame
118
Cayenne pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
72%
Cayenne pepper
Carbohydrates
23%
Sesame
57%
Cayenne pepper
Fats
229%
Sesame
80%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.04g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 3.697g)
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 - $1.5)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.