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Cayenne pepper vs. Cranberries — In-Depth Nutrition Comparison

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How are cayenne pepper and cranberries different?

  • Cayenne pepper has more vitamin A, vitamin E, vitamin B6, iron, fiber, manganese, vitamin C, vitamin B2, vitamin K, and potassium than cranberries.
  • Daily need coverage for vitamin A for cayenne pepper is 831% higher.
  • Cayenne pepper contains 46 times more vitamin B2 than cranberries. While cayenne pepper contains 0.919mg of vitamin B2, cranberries contain only 0.02mg.
  • Cayenne pepper has a lower glycemic index (32) than cranberries (45).

Spices, pepper, red or cayenne and Cranberries, raw are the varieties used in this article.

Infographic

Cayenne pepper vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +2433.3%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +2417.5%
Contains more IronIron +3291.3%
Contains more CopperCopper +566.1%
Contains more ZincZinc +2655.6%
Contains more PhosphorusPhosphorus +2563.6%
Contains more ManganeseManganese +649.1%
Contains more SeleniumSelenium +8700%
Contains less SodiumSodium -93.3%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +445.7%
Contains more Vitamin AVitamin A +69266.7%
Contains more Vitamin EVitamin E +2159.8%
Contains more Vitamin B1Vitamin B1 +2633.3%
Contains more Vitamin B2Vitamin B2 +4495%
Contains more Vitamin B3Vitamin B3 +8514.9%
Contains more Vitamin B6Vitamin B6 +4198.2%
Contains more Vitamin KVitamin K +1506%
Contains more FolateFolate +10500%
Contains more CholineCholine +836.4%
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2510.9%
Contains more FatsFats +13184.6%
Contains more CarbsCarbs +373.1%
Contains more OtherOther +4933.3%
Contains more WaterWater +984.7%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +15177.8%
Contains more Poly. FatPolyunsaturated fat +15118.2%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Cranberries DV% diff.
Vitamin A 2081µg 3µg 231%
Vitamin E 29.83mg 1.32mg 190%
Vitamin B6 2.45mg 0.057mg 184%
Iron 7.8mg 0.23mg 95%
Fiber 27.2g 3.6g 94%
Manganese 2mg 0.267mg 75%
Vitamin B2 0.919mg 0.02mg 69%
Vitamin C 76.4mg 14mg 69%
Vitamin K 80.3µg 5µg 63%
Potassium 2014mg 80mg 57%
Polyunsaturated fat 8.37g 0.055g 55%
Vitamin B3 8.701mg 0.101mg 54%
Phosphorus 293mg 11mg 40%
Copper 0.373mg 0.056mg 35%
Magnesium 152mg 6mg 35%
Folate 106µg 1µg 26%
Fats 17.27g 0.13g 26%
Vitamin B1 0.328mg 0.012mg 26%
Protein 12.01g 0.46g 23%
Zinc 2.48mg 0.09mg 22%
Selenium 8.8µg 0.1µg 16%
Saturated fat 3.26g 0.008g 15%
Carbs 56.63g 11.97g 15%
Calories 318kcal 46kcal 14%
Calcium 148mg 8mg 14%
Choline 51.5mg 5.5mg 8%
Monounsaturated fat 2.75g 0.018g 7%
Vitamin B5 0.295mg 6%
Sodium 30mg 2mg 1%
Fructose 0.67g 1%
Net carbs 29.43g 8.37g N/A
Sugar 10.34g 4.27g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
125%
Cayenne pepper
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 6.07g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 3.252g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 13)
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)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.