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Cayenne pepper vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between cayenne pepper and cauliflower?

  • Cauliflower has less vitamin A, vitamin E, vitamin B6, fiber, iron, manganese, vitamin B2, vitamin K, vitamin B3, and potassium than cayenne pepper.
  • Cayenne pepper's daily need coverage for vitamin A is 832% higher.
  • Cayenne pepper has 373 times more vitamin E than cauliflower. Cayenne pepper has 29.83mg of vitamin E, while cauliflower has 0.08mg.

We used Spices, pepper, red or cayenne and Cauliflower, raw types in this comparison.

Infographic

Cayenne pepper vs Cauliflower 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" 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +913.3%
Contains more CalciumCalcium +572.7%
Contains more PotassiumPotassium +573.6%
Contains more IronIron +1757.1%
Contains more CopperCopper +856.4%
Contains more ZincZinc +818.5%
Contains more PhosphorusPhosphorus +565.9%
Contains more ManganeseManganese +1190.3%
Contains more SeleniumSelenium +1366.7%
~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 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +58.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37187.5%
Contains more Vitamin B1Vitamin B1 +556%
Contains more Vitamin B2Vitamin B2 +1431.7%
Contains more Vitamin B3Vitamin B3 +1616.2%
Contains more Vitamin B6Vitamin B6 +1231.5%
Contains more Vitamin KVitamin K +418.1%
Contains more FolateFolate +86%
Contains more CholineCholine +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +525.5%
Contains more FatsFats +6067.9%
Contains more CarbsCarbs +1039.4%
Contains more OtherOther +694.7%
Contains more WaterWater +1043.7%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +7988.2%
Contains more Poly. FatPolyunsaturated fat +26900%
Contains less Sat. FatSaturated fat -96%

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 Cauliflower
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Cauliflower DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 0.08mg 198%
Vitamin B6 2.45mg 0.184mg 174%
Fiber 27.2g 2g 101%
Iron 7.8mg 0.42mg 92%
Manganese 2mg 0.155mg 80%
Vitamin B2 0.919mg 0.06mg 66%
Polyunsaturated fat 8.37g 0.031g 56%
Vitamin K 80.3µg 15.5µg 54%
Vitamin B3 8.701mg 0.507mg 51%
Potassium 2014mg 299mg 50%
Copper 0.373mg 0.039mg 37%
Phosphorus 293mg 44mg 36%
Magnesium 152mg 15mg 33%
Vitamin C 76.4mg 48.2mg 31%
Fats 17.27g 0.28g 26%
Vitamin B1 0.328mg 0.05mg 23%
Zinc 2.48mg 0.27mg 20%
Protein 12.01g 1.92g 20%
Carbs 56.63g 4.97g 17%
Calories 318kcal 25kcal 15%
Selenium 8.8µg 0.6µg 15%
Saturated fat 3.26g 0.13g 14%
Vitamin B5 0.667mg 13%
Calcium 148mg 22mg 13%
Folate 106µg 57µg 12%
Monounsaturated fat 2.75g 0.034g 7%
Fructose 0.97g 1%
Choline 51.5mg 44.3mg 1%
Net carbs 29.43g 2.97g N/A
Sugar 10.34g 1.91g N/A
Sodium 30mg 30mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
125%
Cayenne pepper
13%
Cauliflower

Comparison summary

Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.43g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 3.13g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.1)
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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.