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

Paprika vs. Cayenne pepper — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 25, 2022
Education: Nutrition & Microbiology at YSU
Paprika
vs
Cayenne pepper

Summary

Paprika provides more Vitamin A, Vitamin B2, fiber, Vitamin B3, iron, and zinc. It is also lower in saturated fats.

On the other hand, cayenne pepper contains more manganese, folate, Vitamin B6, and Vitamin C. Cayenne pepper is also lower in sodium than paprika.

Introduction

This article will discuss the main differences in the nutrition of paprika and cayenne pepper, focusing on their health impact.

What's The Actual Difference?

Cayenne pepper spice is derived from cayenne peppers, whereas paprika is derived from a variety of sweet peppers.

Cayenne's color range is limited to an orange-red, with slight variations due to the cayenne color when dried and smoked. Cayenne pepper is typically spicier than paprika. Most paprika varieties have a sweet and fruity flavor as well.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between cayenne pepper and paprika.

Calories

Cayenne pepper has more calories than paprika. Cayenne pepper contains 318 calories, while paprika has 282 calories per 100g. Both are considered high-calorie food; however, people usually consume them in tiny amounts, so calories don't matter much.

Fats

Cayenne pepper has 17.27g of fats per 100g, whereas paprika provides 12.89g of fat.

Carbs

Both cayenne pepper and paprika are high in carbs. Cayenne pepper contains 56.63g of carbs per 100g, while paprika contains 53.99g of carbs. But here again, as both are usually consumed in small quantities, the number of carbs doesn't matter much.

Fiber

Cayenne pepper has 34.9g of fiber, the rest are net carbs, paprika has 34.9g of fiber, and 19.09g are net carbs, falling in the top 7% of foods as a fiber source.

Cholesterol

Both paprika and cayenne pepper have no cholesterol.

Minerals

Paprika has more magnesium, potassium, zinc, iron, calcium, and copper.

Paprika falls in the range of the top 4% foods as a source of iron.

However, cayenne pepper provides less sodium than paprika.

Both contain an equal amount of phosphorus.

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 +54.7%
Contains more Iron +171%
Contains more Magnesium +17.1%
Contains more Potassium +13.2%
Contains more Zinc +74.6%
Contains more Copper +91.2%
Contains less Sodium -55.9%
Contains more Manganese +25.8%
Contains more Selenium +39.7%
Equal in Phosphorus - 293
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 69% 793% 128% 135% 202% 9% 119% 238% 208% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +54.7%
Contains more Iron +171%
Contains more Magnesium +17.1%
Contains more Potassium +13.2%
Contains more Zinc +74.6%
Contains more Copper +91.2%
Contains less Sodium -55.9%
Contains more Manganese +25.8%
Contains more Selenium +39.7%
Equal in Phosphorus - 293

Vitamins

Paprika contains a significantly higher amount of Vitamin A, Vitamin B2, and Vitamin B3.

It falls in the range of the top 8% foods as a source of Vitamin A.

Cayenne pepper has more Vitamin C, Vitamin B6, and folate.

Both have equal amounts of Vitamin E, Vitamin B1, and Vitamin K.

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.
:
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +33.8%
Contains more Vitamin B3 +15.6%
Contains more Vitamin C +8388.9%
Contains more Vitamin B6 +14.4%
Contains more Folate +116.3%
Equal in Vitamin E - 29.83
Equal in Vitamin B1 - 0.328
Equal in Vitamin K - 80.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2956% 583% 0% 3% 83% 284% 189% 151% 495% 37% 0% 201%
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 A +18.4%
Contains more Vitamin B2 +33.8%
Contains more Vitamin B3 +15.6%
Contains more Vitamin C +8388.9%
Contains more Vitamin B6 +14.4%
Contains more Folate +116.3%
Equal in Vitamin E - 29.83
Equal in Vitamin B1 - 0.328
Equal in Vitamin K - 80.3

Health Benefits

Diabetes and Cancer

Both paprika and cayenne peppers contain a high amount of capsaicin, which has many health benefits.

Capsaicin was first isolated from chili peppers. Capsaicin is used to treat psoriasis and diabetic neuropathy as a topical treatment [1].

One study [2] discovered that subjects who ate a cayenne-containing meal had lower blood glucose levels. Lower blood insulin levels were also observed, particularly in a subgroup that had eaten a cayenne-rich diet for a month before the test. This suggests that cayenne consumption may improve tissue insulin sensitivity, requiring less insulin to move glucose from the blood to the tissues.

According to research [3], capsaicin has antioxidant properties that can help reduce the risk of cancer and heart disease while improving immunity.

It also may help protect against cellular damage caused by oxidative stress, which is an imbalance in the body's antioxidant defenses and damaging molecules called free radicals.

Cardiovascular Health

A 2019 Italian study [4] of 22,811 adults discovered that regular capsaicin consumption was linked to a lower risk of death from heart disease. Some researchers say capsaicin may improve certain aspects of cardiovascular health, including blood vessel function, but more research is needed to confirm this potential benefit. Another three-month [5] study discovered that capsaicin significantly reduced the risk factors for heart disease in adults with low HDL cholesterol (good cholesterol).

Downsides and Risks

Allergy

Paprika allergy symptoms are usually moderate, but severe paprika allergies can cause anaphylaxis, so if you have a history of food allergies, you should get tested.

Cayenne pepper, also known as capsicum, is a type of red pepper with savory to hot and spicy flavors. Itchiness near and around the mouth, eyes, and other body parts and diarrhea are common symptoms [6].

References

  1. https://pubmed.ncbi.nlm.nih.gov/29083760/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986509/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7794743/
  4. https://www.sciencedirect.com/science/article/pii/S0735109719382063
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622797/
  6. https://pubmed.ncbi.nlm.nih.gov/30883393/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 25, 2022

Infographic

Paprika vs Cayenne pepper infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.7%
Contains more Water +39.6%
Contains more Other +28.1%
Contains more Fats +34%
Equal in Carbs - 56.63
14% 13% 54% 11% 8%
Protein: 14.14 g
Fats: 12.89 g
Carbs: 53.99 g
Water: 11.24 g
Other: 7.74 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 +17.7%
Contains more Water +39.6%
Contains more Other +28.1%
Contains more Fats +34%
Equal in Carbs - 56.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +62.2%
Equal in Polyunsaturated fat - 8.37
18% 15% 67%
Saturated Fat: 2.14 g
Monounsaturated Fat: 1.695 g
Polyunsaturated fat: 7.766 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +62.2%
Equal in Polyunsaturated fat - 8.37

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Paprika Cayenne pepper Opinion
Net carbs 19.09g 29.43g Cayenne pepper
Protein 14.14g 12.01g Paprika
Fats 12.89g 17.27g Cayenne pepper
Carbs 53.99g 56.63g Cayenne pepper
Calories 282kcal 318kcal Cayenne pepper
Fructose 6.71g Paprika
Sugar 10.34g 10.34g
Fiber 34.9g 27.2g Paprika
Calcium 229mg 148mg Paprika
Iron 21.14mg 7.8mg Paprika
Magnesium 178mg 152mg Paprika
Phosphorus 314mg 293mg Paprika
Potassium 2280mg 2014mg Paprika
Sodium 68mg 30mg Cayenne pepper
Zinc 4.33mg 2.48mg Paprika
Copper 0.713mg 0.373mg Paprika
Manganese 1.59mg 2mg Cayenne pepper
Selenium 6.3µg 8.8µg Cayenne pepper
Vitamin A 49254IU 41610IU Paprika
Vitamin A RAE 2463µg 2081µg Paprika
Vitamin E 29.1mg 29.83mg Cayenne pepper
Vitamin C 0.9mg 76.4mg Cayenne pepper
Vitamin B1 0.33mg 0.328mg Paprika
Vitamin B2 1.23mg 0.919mg Paprika
Vitamin B3 10.06mg 8.701mg Paprika
Vitamin B5 2.51mg Paprika
Vitamin B6 2.141mg 2.45mg Cayenne pepper
Folate 49µg 106µg Cayenne pepper
Vitamin K 80.3µg 80.3µg
Tryptophan 0.07mg Paprika
Threonine 0.49mg Paprika
Isoleucine 0.57mg Paprika
Leucine 0.92mg Paprika
Lysine 0.69mg Paprika
Methionine 0.2mg Paprika
Phenylalanine 0.61mg Paprika
Valine 0.75mg Paprika
Histidine 0.25mg Paprika
Saturated Fat 2.14g 3.26g Paprika
Monounsaturated Fat 1.695g 2.75g Cayenne pepper
Polyunsaturated fat 7.766g 8.37g Cayenne pepper
Omega-3 - ALA 0.453g Paprika

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paprika 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
415%
Paprika
388%
Cayenne pepper
Minerals Daily Need Coverage Score
193%
Paprika
125%
Cayenne pepper

Comparison summary

Which food is lower in Saturated Fat?
Paprika
Paprika is lower in Saturated Fat (difference - 1.12g)
Which food is lower in glycemic index?
Paprika
Paprika is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Paprika
Paprika is relatively richer in minerals
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 38mg)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $0.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (10.34 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/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.