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Cayenne pepper vs. Beetroot — In-Depth Nutrition Comparison

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Differences between cayenne pepper and beetroot

  • Cayenne pepper is higher than beetroot in vitamin A, vitamin E, vitamin B6, fiber, iron, vitamin C, manganese, vitamin B2, vitamin K, and vitamin B3.
  • Cayenne pepper's daily need coverage for vitamin A is 832% higher.
  • Cayenne pepper has 746 times more vitamin E than beetroot. While cayenne pepper has 29.83mg of vitamin E, beetroot has only 0.04mg.
  • Cayenne pepper has a lower glycemic index (32) than beetroot (64).

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

Infographic

Cayenne pepper vs Beetroot 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +560.9%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +519.7%
Contains more IronIron +875%
Contains more CopperCopper +397.3%
Contains more ZincZinc +608.6%
Contains more PhosphorusPhosphorus +632.5%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +507.9%
Contains more SeleniumSelenium +1157.1%

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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +1459.2%
Contains more Vitamin AVitamin A +103950%
Contains more Vitamin EVitamin E +74475%
Contains more Vitamin B1Vitamin B1 +958.1%
Contains more Vitamin B2Vitamin B2 +2197.5%
Contains more Vitamin B3Vitamin B3 +2505.1%
Contains more Vitamin B6Vitamin B6 +3556.7%
Contains more Vitamin KVitamin K +40050%
Contains more CholineCholine +758.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~109µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +646%
Contains more FatsFats +10058.8%
Contains more CarbsCarbs +492.4%
Contains more OtherOther +459.3%
Contains more WaterWater +988%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +8493.8%
Contains more Poly. FatPolyunsaturated fat +13850%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Beetroot DV% diff.
Vitamin A 2081µg 2µg 231%
Vitamin E 29.83mg 0.04mg 199%
Vitamin B6 2.45mg 0.067mg 183%
Fiber 27.2g 2.8g 98%
Iron 7.8mg 0.8mg 88%
Vitamin C 76.4mg 4.9mg 79%
Manganese 2mg 0.329mg 73%
Vitamin B2 0.919mg 0.04mg 68%
Vitamin K 80.3µg 0.2µg 67%
Polyunsaturated fat 8.37g 0.06g 55%
Vitamin B3 8.701mg 0.334mg 52%
Potassium 2014mg 325mg 50%
Phosphorus 293mg 40mg 36%
Copper 0.373mg 0.075mg 33%
Magnesium 152mg 23mg 31%
Fats 17.27g 0.17g 26%
Vitamin B1 0.328mg 0.031mg 25%
Protein 12.01g 1.61g 21%
Zinc 2.48mg 0.35mg 19%
Carbs 56.63g 9.56g 16%
Saturated fat 3.26g 0.027g 15%
Selenium 8.8µg 0.7µg 15%
Calories 318kcal 43kcal 14%
Calcium 148mg 16mg 13%
Choline 51.5mg 6mg 8%
Monounsaturated fat 2.75g 0.032g 7%
Vitamin B5 0.155mg 3%
Sodium 30mg 78mg 2%
Folate 106µg 109µg 1%
Net carbs 29.43g 6.76g N/A
Sugar 10.34g 6.76g N/A
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Beetroot
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
221%
Cayenne pepper
12%
Beetroot
Minerals Daily Need Coverage Score
125%
Cayenne pepper
19%
Beetroot

Comparison summary

Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 3.58g)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 3.233g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2)
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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.