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Cayenne pepper vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between cayenne pepper and graham cracker

  • Graham cracker contains less vitamin A, vitamin E, vitamin B6, fiber, vitamin C, vitamin K, potassium, iron, vitamin B2, and manganese than cayenne pepper.
  • Daily need coverage for vitamin A for cayenne pepper is 832% higher.
  • Graham cracker has a higher glycemic index than cayenne pepper.

Food types used in this article are Spices, pepper, red or cayenne and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Cayenne pepper vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +92.2%
Contains more PotassiumPotassium +1084.7%
Contains more IronIron +106.3%
Contains more CopperCopper +119.4%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +58.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +96.3%
Contains more SeleniumSelenium +39.7%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1875.5%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +189.9%
Contains more Vitamin B3Vitamin B3 +96%
Contains more Vitamin B6Vitamin B6 +1470.5%
Contains more Vitamin KVitamin K +461.5%
Contains more FolateFolate +16.5%
Contains more CholineCholine +772.9%
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +79.5%
Contains more FatsFats +62.9%
Contains more WaterWater +137.5%
Contains more OtherOther +263.9%
Contains more CarbsCarbs +37.1%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Poly. FatPolyunsaturated fat +55.3%
Contains less Sat. FatSaturated fat -49.9%
~equal in Monounsaturated fat ~2.509g

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 Graham cracker
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Graham cracker DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 1.51mg 189%
Vitamin B6 2.45mg 0.156mg 176%
Fiber 27.2g 3.4g 95%
Vitamin C 76.4mg 0mg 85%
Vitamin K 80.3µg 14.3µg 55%
Potassium 2014mg 170mg 54%
Iron 7.8mg 3.78mg 50%
Vitamin B2 0.919mg 0.317mg 46%
Manganese 2mg 1.019mg 43%
Vitamin B3 8.701mg 4.439mg 27%
Magnesium 152mg 40mg 27%
Copper 0.373mg 0.17mg 23%
Polyunsaturated fat 8.37g 5.388g 20%
Starch 46.56g 19%
Sodium 30mg 459mg 19%
Phosphorus 293mg 185mg 15%
Zinc 2.48mg 0.96mg 14%
Protein 12.01g 6.69g 11%
Fats 17.27g 10.6g 10%
Choline 51.5mg 5.9mg 8%
Vitamin B5 0.42mg 8%
Saturated fat 3.26g 1.633g 7%
Calcium 148mg 77mg 7%
Carbs 56.63g 77.66g 7%
Calories 318kcal 430kcal 6%
Vitamin B1 0.328mg 0.265mg 5%
Selenium 8.8µg 6.3µg 5%
Folate 106µg 91µg 4%
Monounsaturated fat 2.75g 2.509g 1%
Fructose 0.99g 1%
Net carbs 29.43g 74.26g N/A
Sugar 10.34g 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
125%
Cayenne pepper
60%
Graham cracker

Comparison summary

Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 1.627g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cayenne pepper
Cayenne pepper is lower in Sugar (difference - 14.51g)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 429mg)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 42)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.