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  6. Cayenne pepper vs. Garden cress

Cayenne pepper vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between Cayenne pepper and Garden cress

  • Cayenne pepper has more Vitamin E , Vitamin A RAE, Vitamin B6, Fiber, Iron, Manganese, Vitamin B2, Vitamin B3, and Potassium, however, Garden cress has more Vitamin K.
  • Daily need coverage for Vitamin K from Garden cress is 385% higher.
  • Garden cress has 43 times less Vitamin E than Cayenne pepper. Cayenne pepper has 29.83mg of Vitamin E , while Garden cress has 0.7mg.

Food types used in this article are Spices, pepper, red or cayenne and Cress, garden, raw.

Infographic

Cayenne pepper vs Garden cress 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
9
:
1
Garden cress
Garden cress
Contains more Calcium +82.7%
Contains more Iron +500%
Contains more Magnesium +300%
Contains more Phosphorus +285.5%
Contains more Potassium +232.3%
Contains more Zinc +978.3%
Contains more Copper +119.4%
Contains more Manganese +261.7%
Contains more Selenium +877.8%
Contains less Sodium -53.3%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +82.7%
Contains more Iron +500%
Contains more Magnesium +300%
Contains more Phosphorus +285.5%
Contains more Potassium +232.3%
Contains more Zinc +978.3%
Contains more Copper +119.4%
Contains more Manganese +261.7%
Contains more Selenium +877.8%
Contains less Sodium -53.3%

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.
Cayenne pepper
Cayenne pepper
8
:
2
Garden cress
Garden cress
Contains more Vitamin A +501.6%
Contains more Vitamin E +4161.4%
Contains more Vitamin C +10.7%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +253.5%
Contains more Vitamin B3 +770.1%
Contains more Vitamin B6 +891.9%
Contains more Folate +32.5%
Contains more Vitamin K +574.8%
Equal in Vitamin C - 69
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%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin A +501.6%
Contains more Vitamin E +4161.4%
Contains more Vitamin C +10.7%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +253.5%
Contains more Vitamin B3 +770.1%
Contains more Vitamin B6 +891.9%
Contains more Folate +32.5%
Contains more Vitamin K +574.8%
Equal in Vitamin C - 69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Garden cress
Garden cress
Contains more Protein +361.9%
Contains more Fats +2367.1%
Contains more Carbs +929.6%
Contains more Other +235.6%
Contains more Water +1010.6%
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +361.9%
Contains more Fats +2367.1%
Contains more Carbs +929.6%
Contains more Other +235.6%
Contains more Water +1010.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +1050.6%
Contains more Polyunsaturated fat +3571.1%
Contains less Saturated Fat -99.3%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +1050.6%
Contains more Polyunsaturated fat +3571.1%
Contains less Saturated Fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Garden cress Opinion
Net carbs 29.43g 4.4g Cayenne pepper
Protein 12.01g 2.6g Cayenne pepper
Fats 17.27g 0.7g Cayenne pepper
Carbs 56.63g 5.5g Cayenne pepper
Calories 318kcal 32kcal Cayenne pepper
Sugar 10.34g 4.4g Garden cress
Fiber 27.2g 1.1g Cayenne pepper
Calcium 148mg 81mg Cayenne pepper
Iron 7.8mg 1.3mg Cayenne pepper
Magnesium 152mg 38mg Cayenne pepper
Phosphorus 293mg 76mg Cayenne pepper
Potassium 2014mg 606mg Cayenne pepper
Sodium 30mg 14mg Garden cress
Zinc 2.48mg 0.23mg Cayenne pepper
Copper 0.373mg 0.17mg Cayenne pepper
Manganese 2mg 0.553mg Cayenne pepper
Selenium 8.8µg 0.9µg Cayenne pepper
Vitamin A 41610IU 6917IU Cayenne pepper
Vitamin A RAE 2081µg 346µg Cayenne pepper
Vitamin E 29.83mg 0.7mg Cayenne pepper
Vitamin C 76.4mg 69mg Cayenne pepper
Vitamin B1 0.328mg 0.08mg Cayenne pepper
Vitamin B2 0.919mg 0.26mg Cayenne pepper
Vitamin B3 8.701mg 1mg Cayenne pepper
Vitamin B5 0.242mg Garden cress
Vitamin B6 2.45mg 0.247mg Cayenne pepper
Folate 106µg 80µg Cayenne pepper
Vitamin K 80.3µg 541.9µg Garden cress
Saturated Fat 3.26g 0.023g Garden cress
Monounsaturated Fat 2.75g 0.239g Cayenne pepper
Polyunsaturated fat 8.37g 0.228g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
388%
Cayenne pepper
187%
Garden cress
Minerals Daily Need Coverage Score
125%
Cayenne pepper
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 3.237g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.5)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.