Cayenne pepper vs. Chili powder spice — Health Impact and Nutrition Comparison

Calories

Due to having a 0.5g (cayenne pepper) and 2.7g (chili powder spice) serving size, spices are very low in calories. One serving of chili powder spice provides eight calories, while one serving of cayenne pepper provides two calories.

100g of each spice, chili powder spice provides 282 calories, whereas cayenne pepper provides 318 calories.

Protein

Both spices have almost similar amounts of protein. Chili powder spice contains 1.45 g more protein.

Fats

Cayenne pepper has 3 g more fat than chili powder spice.

The predominant fats in chili powder spice and cayenne pepper are polyunsaturated fatty acids. Trans fats and cholesterol are naturally absent in both spices.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cayenne pepper

1

Saturated Fat: Sat. Fat 3.26 g

Monounsaturated Fat: Mono. Fat 2.75 g

Polyunsaturated fat: Poly. Fat 8.37 g

Chili powder spice

2

Saturated Fat: Sat. Fat 2.462 g

Monounsaturated Fat: Mono. Fat 3.211 g

Polyunsaturated fat: Poly. Fat 8.006 g

Contains less Sat. FatSaturated Fat	-24.5%
Contains more Mono. FatMonounsaturated Fat	+16.8%

~equal in Polyunsaturated fat ~8.006g

Carbohydrates

Carbs are the main macronutrients in chili powder spice and cayenne peppers, making up over 50% and 57% of the nutrients. 

Cayenne spice is somewhat higher in total and net carbs.  Chili powder spice contains 14.9g net carbs and 49.7g total carbs, while cayenne pepper contains 29.43g net carbs and 56.63g total carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cayenne pepper

0

Chili powder spice

0

Starch: 0 g

Sucrose: 0.76 g

Glucose: 2.14 g

Fructose: 4.29 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Fiber

Both spices are rich in dietary fiber. Chili powder spice has more fiber, with 34.8 grams, compared to 27.2 grams in cayenne pepper. 

Vitamins

Cayenne pepper is richer in vitamin A, providing 41,610 IU, compared to chili powder spice, with 29,650 IU. Additionally, cayenne pepper has more vitamin C and folate content than chili powder spice. On the other hand, chili powder spice has higher levels of vitamin E (38.14mg), vitamin B3 (11.6mg), vitamin B5 (0.888mg), and vitamin K (105.7 mg) compared to cayenne pepper. Chili powder spice and cayenne pepper have comparable vitamins B1, B2, and B6.

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

5

Chili powder spice

5

Contains more Vitamin CVitamin C	+10814.3%
Contains more Vitamin AVitamin A	+40.3%
Contains more Vitamin B1Vitamin B1	+31.2%
Contains more Vitamin B6Vitamin B6	+17%
Contains more FolateFolate	+278.6%

Contains more Vitamin EVitamin E	+27.9%
Contains more Vitamin B3Vitamin B3	+33.3%
Contains more Vitamin KVitamin K	+31.6%
Contains more CholineCholine	+29.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.94mg

~equal in Vitamin B12 ~0µg

Minerals

Chili powder spice provides more sodium (2867mg), calcium (330mg), iron (17.3mg), zinc (4.3mg), copper (1mg), and selenium (20.4 mg). On the other hand, cayenne pepper is more abundant in potassium (2014mg). 

Both contain almost similar amounts of magnesium, phosphorus, and manganese.

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

2

Chili powder spice

5

Contains less SodiumSodium	-99%
Contains more ManganeseManganese	+17.6%

Contains more CalciumCalcium	+123%
Contains more IronIron	+121.8%
Contains more CopperCopper	+168.1%
Contains more ZincZinc	+73.4%
Contains more SeleniumSelenium	+131.8%

~equal in Magnesium ~149mg

~equal in Potassium ~1950mg

~equal in Phosphorus ~300mg

Oxalates

The oxalate content of chili powder spice is 274mg per 100 grams. Chili powder spice is considered to be high in oxalates. There is currently no available information regarding the oxalate content of cayenne pepper.

Glycemic Index

The glycemic index value of cayenne pepper is 32, and the glycemic index of chili powder spice has not been calculated.

Acidity

Both chili powder spice and cayenne pepper have similar acidity levels, with a PRAL (potential renal acid load) of -31.4, indicating an alkaline nature.

Pain Relief

Although capsaicinoids are found in cayenne pepper and chili powder spice, capsaicin is found most in peppers (4). It attaches itself to pain receptors, rendering them impervious to all types of pain (5). It is essential to remember that the desensitization effect is temporary, as evidenced by a study that found that pain receptors returned three days after stopping capsaicin intake (6).

Cardiovascular Health and Diabetes 

Both chili powder spice and cayenne pepper, rich in capsaicin, have been associated with health benefits, particularly in reducing the risk of total and heart disease-related death (7,8).  The phytochemicals in chili peppers, including capsaicin, may positively impact metabolic syndrome and atherosclerosis by enhancing insulin sensitivity, reducing body fat, and improving liver and heart functions (9,10,11).  Both spices have shown potential for improving insulin sensitivity, managing blood glucose levels, and promoting weight loss, with studies indicating lower blood glucose and insulin levels in individuals consuming cayenne-rich diets (12,13).

 Digestive Health

Cayenne peppers and chili powder spice derived from chili peppers offer distinct characteristics and potential health effects. They are recognized for their gastroprotective effects, enhancing antioxidant enzyme activity in the mucosal layer of the stomach and intestines, thereby reducing mucosal injury (14). In animal studies, capsaicin from chili peppers, the substance responsible for their hot flavor, has been shown to stimulate alkali and mucus secretions and inhibit gastric acid secretion, providing benefits against gastric ulcers (15,16). However, individuals with peptic ulcers should exercise caution and avoid cayenne peppers if they experience dyspepsia or discomfort (17). On the other hand, chili peppers, known for their fiery taste due to capsaicin, can cause gastrointestinal distress, including abdominal pain, cramps, and diarrhea. Due to its intense burning sensation, the compound oleoresin capsicum extracted from chili peppers is a crucial ingredient in pepper sprays. While regular exposure to capsaicin may desensitize specific pain neurons over time, individuals with irritable bowel syndrome (IBS) may experience exacerbated symptoms, necessitating moderation in the consumption of chili and other spicy foods (18,19,20).

Cancer

Studies suggest that cayenne or chili peppers may decrease the risk of various cancers, including liver, lung, colorectal, cervix, and prostate, owing to their antioxidant, anti-inflammatory, and immunomodulatory effects (21). The active components in peppers have demonstrated the ability to induce programmed cell death, inhibit cancer cellular proliferation and migration, and increase radiotherapy and chemotherapy sensitivity (22). However, caution is warranted as test-tube and animal studies and some human observational studies present conflicting findings. While capsaicin, a plant compound in chili peppers, has shown potential in both increasing and decreasing cancer risk in various studies, observational research has linked chili pepper consumption to an elevated risk of gallbladder and stomach cancers, particularly in some regions like India, where red chili powder is identified as a risk factor for oral and throat cancer (23,24,25,26). Observational studies cannot establish causation, and further research is needed to determine the long-term safety of heavy chili intake or capsaicin supplements.