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Cayenne pepper vs. Flank steak — In-Depth Nutrition Comparison

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How are cayenne pepper and flank steak different?

  • Cayenne pepper is higher in vitamin A, vitamin E, vitamin B6, fiber, manganese, vitamin C, iron, vitamin K, and vitamin B2; however, flank steak is richer in vitamin B12.
  • Daily need coverage for vitamin A for cayenne pepper is 832% higher.
  • Flank steak has a lower glycemic index (0) than cayenne pepper (32).

Spices, pepper, red or cayenne and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Cayenne pepper vs Flank steak 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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +560.9%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +494.1%
Contains more IronIron +348.3%
Contains more CopperCopper +354.9%
Contains more PhosphorusPhosphorus +39.5%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +22122.2%
Contains more ZincZinc +97.6%
Contains more SeleniumSelenium +234.1%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7750%
Contains more Vitamin B1Vitamin B1 +337.3%
Contains more Vitamin B2Vitamin B2 +591%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B6Vitamin B6 +323.1%
Contains more Vitamin KVitamin K +5635.7%
Contains more FolateFolate +1077.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.7%
~equal in Vitamin D ~µg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +109.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-10166.7%
Contains more ProteinProtein +130.3%
Contains more WaterWater +697.1%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Poly. FatPolyunsaturated fat +2499.4%
Contains more Mono. FatMonounsaturated fat +20.6%
~equal in Saturated fat ~3.395g

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 Flank steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cayenne pepper Flank steak DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 0.38mg 196%
Vitamin B6 2.45mg 0.579mg 144%
Fiber 27.2g 0g 109%
Manganese 2mg 0.009mg 87%
Vitamin C 76.4mg 0mg 85%
Iron 7.8mg 1.74mg 76%
Vitamin B12 0µg 1.63µg 68%
Vitamin K 80.3µg 1.4µg 66%
Vitamin B2 0.919mg 0.133mg 60%
Polyunsaturated fat 8.37g 0.322g 54%
Potassium 2014mg 339mg 49%
Selenium 8.8µg 29.4µg 37%
Copper 0.373mg 0.082mg 32%
Magnesium 152mg 23mg 31%
Protein 12.01g 27.66g 31%
Cholesterol 0mg 79mg 26%
Folate 106µg 9µg 24%
Zinc 2.48mg 4.9mg 22%
Vitamin B1 0.328mg 0.075mg 21%
Carbs 56.63g 0g 19%
Fats 17.27g 8.23g 14%
Calcium 148mg 20mg 13%
Phosphorus 293mg 210mg 12%
Vitamin B5 0.545mg 11%
Choline 51.5mg 105.4mg 10%
Vitamin B3 8.701mg 7.363mg 8%
Calories 318kcal 192kcal 6%
Sodium 30mg 56mg 1%
Saturated fat 3.26g 3.395g 1%
Monounsaturated fat 2.75g 3.317g 1%
Net carbs 29.43g 0g N/A
Sugar 10.34g 0g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Flank steak
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
49%
Flank steak
Minerals Daily Need Coverage Score
125%
Cayenne pepper
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 10.34g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cayenne pepper
Cayenne pepper is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Cayenne pepper
Cayenne pepper is lower in Saturated fat (difference - 0.135g)
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

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.