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Cayenne pepper vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Cayenne pepper and Garlic?

  • Garlic has less Vitamin A RAE, Vitamin E , Fiber, Vitamin B6, Iron, Vitamin K, Vitamin B2, Vitamin C, Vitamin B3, and Potassium than Cayenne pepper.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% higher.
  • Cayenne pepper has 373 times more Vitamin E than Garlic. Cayenne pepper has 29.83mg of Vitamin E , while Garlic has 0.08mg.

We used Spices, pepper, red or cayenne and Garlic, raw types in this comparison.

Infographic

Cayenne pepper vs Garlic 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.
Contains more Iron +358.8%
Contains more Magnesium +508%
Contains more Phosphorus +91.5%
Contains more Potassium +402.2%
Contains more Zinc +113.8%
Contains more Copper +24.7%
Contains more Manganese +19.6%
Contains more Calcium +22.3%
Contains less Sodium -43.3%
Contains more Selenium +61.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +358.8%
Contains more Magnesium +508%
Contains more Phosphorus +91.5%
Contains more Potassium +402.2%
Contains more Zinc +113.8%
Contains more Copper +24.7%
Contains more Manganese +19.6%
Contains more Calcium +22.3%
Contains less Sodium -43.3%
Contains more Selenium +61.4%

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.
:
1
Garlic
Contains more Vitamin A +462233.3%
Contains more Vitamin E +37187.5%
Contains more Vitamin C +144.9%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +1143%
Contains more Vitamin B6 +98.4%
Contains more Folate +3433.3%
Contains more Vitamin K +4623.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +462233.3%
Contains more Vitamin E +37187.5%
Contains more Vitamin C +144.9%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +735.5%
Contains more Vitamin B3 +1143%
Contains more Vitamin B6 +98.4%
Contains more Folate +3433.3%
Contains more Vitamin K +4623.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.8%
Contains more Fats +3354%
Contains more Carbs +71.3%
Contains more Other +302.7%
Contains more Water +627.7%
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
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +88.8%
Contains more Fats +3354%
Contains more Carbs +71.3%
Contains more Other +302.7%
Contains more Water +627.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +24900%
Contains more Polyunsaturated fat +3261.4%
Contains less Saturated Fat -97.3%
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +24900%
Contains more Polyunsaturated fat +3261.4%
Contains less Saturated Fat -97.3%

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 Garlic
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 Garlic Opinion
Net carbs 29.43g 30.96g Garlic
Protein 12.01g 6.36g Cayenne pepper
Fats 17.27g 0.5g Cayenne pepper
Carbs 56.63g 33.06g Cayenne pepper
Calories 318kcal 149kcal Cayenne pepper
Sugar 10.34g 1g Garlic
Fiber 27.2g 2.1g Cayenne pepper
Calcium 148mg 181mg Garlic
Iron 7.8mg 1.7mg Cayenne pepper
Magnesium 152mg 25mg Cayenne pepper
Phosphorus 293mg 153mg Cayenne pepper
Potassium 2014mg 401mg Cayenne pepper
Sodium 30mg 17mg Garlic
Zinc 2.48mg 1.16mg Cayenne pepper
Copper 0.373mg 0.299mg Cayenne pepper
Manganese 2mg 1.672mg Cayenne pepper
Selenium 8.8µg 14.2µg Garlic
Vitamin A 41610IU 9IU Cayenne pepper
Vitamin A RAE 2081µg 0µg Cayenne pepper
Vitamin E 29.83mg 0.08mg Cayenne pepper
Vitamin C 76.4mg 31.2mg Cayenne pepper
Vitamin B1 0.328mg 0.2mg Cayenne pepper
Vitamin B2 0.919mg 0.11mg Cayenne pepper
Vitamin B3 8.701mg 0.7mg Cayenne pepper
Vitamin B5 0.596mg Garlic
Vitamin B6 2.45mg 1.235mg Cayenne pepper
Folate 106µg 3µg Cayenne pepper
Vitamin K 80.3µg 1.7µg Cayenne pepper
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 3.26g 0.089g Garlic
Monounsaturated Fat 2.75g 0.011g Cayenne pepper
Polyunsaturated fat 8.37g 0.249g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
125%
Cayenne pepper
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 9.34g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 3.171g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.9)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.