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  6. Cayenne pepper vs. Chard

Cayenne pepper vs. Chard — In-Depth Nutrition Comparison

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How are Cayenne pepper and Chard different?

  • Cayenne pepper is higher in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Manganese, Iron, Vitamin C, Vitamin B2, and Vitamin B3, however, Chard is richer in Vitamin K.
  • Daily need coverage for Vitamin K from Chard is 206% higher.
  • Cayenne pepper contains 29 times more Vitamin B6 than Chard. While Cayenne pepper contains 2.45mg of Vitamin B6, Chard contains only 0.085mg.

Spices, pepper, red or cayenne and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cayenne pepper vs Chard 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.
Cayenne pepper
Cayenne pepper
10
:
0
Chard
Chard
Contains more Calcium +155.2%
Contains more Iron +245.1%
Contains more Magnesium +76.7%
Contains more Phosphorus +787.9%
Contains more Potassium +266.8%
Contains less Sodium -83.2%
Contains more Zinc +651.5%
Contains more Copper +128.8%
Contains more Manganese +498.8%
Contains more Selenium +877.8%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +155.2%
Contains more Iron +245.1%
Contains more Magnesium +76.7%
Contains more Phosphorus +787.9%
Contains more Potassium +266.8%
Contains less Sodium -83.2%
Contains more Zinc +651.5%
Contains more Copper +128.8%
Contains more Manganese +498.8%
Contains more Selenium +877.8%

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.
Cayenne pepper
Cayenne pepper
8
:
2
Chard
Chard
Contains more Vitamin A +579.5%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +324.4%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +968.6%
Contains more Vitamin B3 +2316.9%
Contains more Vitamin B6 +2782.4%
Contains more Folate +1077.8%
Contains more Vitamin K +307.6%
Cayenne pepper
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +579.5%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +324.4%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +968.6%
Contains more Vitamin B3 +2316.9%
Contains more Vitamin B6 +2782.4%
Contains more Folate +1077.8%
Contains more Vitamin K +307.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Chard
Chard
Contains more Protein +538.8%
Contains more Fats +21487.5%
Contains more Carbs +1271.2%
Contains more Other +379.4%
Contains more Water +1050.9%
Cayenne pepper
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +538.8%
Contains more Fats +21487.5%
Contains more Carbs +1271.2%
Contains more Other +379.4%
Contains more Water +1050.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +17087.5%
Contains more Polyunsaturated fat +29792.9%
Contains less Saturated Fat -99.6%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +17087.5%
Contains more Polyunsaturated fat +29792.9%
Contains less Saturated Fat -99.6%

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 Chard
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Chard Opinion
Net carbs 29.43g 2.03g Cayenne pepper
Protein 12.01g 1.88g Cayenne pepper
Fats 17.27g 0.08g Cayenne pepper
Carbs 56.63g 4.13g Cayenne pepper
Calories 318kcal 20kcal Cayenne pepper
Sugar 10.34g 1.1g Chard
Fiber 27.2g 2.1g Cayenne pepper
Calcium 148mg 58mg Cayenne pepper
Iron 7.8mg 2.26mg Cayenne pepper
Magnesium 152mg 86mg Cayenne pepper
Phosphorus 293mg 33mg Cayenne pepper
Potassium 2014mg 549mg Cayenne pepper
Sodium 30mg 179mg Cayenne pepper
Zinc 2.48mg 0.33mg Cayenne pepper
Copper 0.373mg 0.163mg Cayenne pepper
Manganese 2mg 0.334mg Cayenne pepper
Selenium 8.8µg 0.9µg Cayenne pepper
Vitamin A 41610IU 6124IU Cayenne pepper
Vitamin A RAE 2081µg 306µg Cayenne pepper
Vitamin E 29.83mg 1.89mg Cayenne pepper
Vitamin C 76.4mg 18mg Cayenne pepper
Vitamin B1 0.328mg 0.034mg Cayenne pepper
Vitamin B2 0.919mg 0.086mg Cayenne pepper
Vitamin B3 8.701mg 0.36mg Cayenne pepper
Vitamin B5 0.163mg Chard
Vitamin B6 2.45mg 0.085mg Cayenne pepper
Folate 106µg 9µg Cayenne pepper
Vitamin K 80.3µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 3.26g 0.012g Chard
Monounsaturated Fat 2.75g 0.016g Cayenne pepper
Polyunsaturated fat 8.37g 0.028g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
388%
Cayenne pepper
113%
Chard
Minerals Daily Need Coverage Score
125%
Cayenne pepper
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 3.248g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.5)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 149mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.