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Cayenne pepper vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Cayenne pepper and Lettuce

  • Lettuce contains less Vitamin E, Vitamin A, Vitamin B6, Fiber, Iron, Manganese, Vitamin C, Vitamin B2, Potassium, and Vitamin B3 than Cayenne pepper.
  • Daily need coverage for Vitamin E from Cayenne pepper is 197% higher.
  • Lettuce has 27 times less Vitamin B6 than Cayenne pepper. Cayenne pepper has 2.45mg of Vitamin B6, while Lettuce has 0.09mg.

Food types used in this article are Spices, pepper, red or cayenne and Lettuce, green leaf, raw.

Infographic

Cayenne pepper vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +1069.2%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +938.1%
Contains more IronIron +807%
Contains more CopperCopper +1186.2%
Contains more ZincZinc +1277.8%
Contains more PhosphorusPhosphorus +910.3%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +1366.7%
~equal in Sodium ~28mg

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% 2497% 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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +730.4%
Contains more Vitamin AVitamin A +461.9%
Contains more Vitamin EVitamin E +13459.1%
Contains more Vitamin B1Vitamin B1 +368.6%
Contains more Vitamin B2Vitamin B2 +1048.8%
Contains more Vitamin B3Vitamin B3 +2220.3%
Contains more Vitamin B6Vitamin B6 +2622.2%
Contains more FolateFolate +178.9%
Contains more CholineCholine +278.7%
Contains more Vitamin KVitamin K +57.3%
~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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +783.1%
Contains more FatsFats +11413.3%
Contains more CarbsCarbs +1873.2%
Contains more OtherOther +843.8%
Contains more WaterWater +1079.9%

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
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +45733.3%
Contains more Poly. FatPolyunsaturated fat +10107.3%
Contains less Sat. FatSaturated Fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Lettuce Opinion
Calories 318kcal 15kcal Cayenne pepper
Protein 12.01g 1.36g Cayenne pepper
Fats 17.27g 0.15g Cayenne pepper
Vitamin C 76.4mg 9.2mg Cayenne pepper
Net carbs 29.43g 1.57g Cayenne pepper
Carbs 56.63g 2.87g Cayenne pepper
Magnesium 152mg 13mg Cayenne pepper
Calcium 148mg 36mg Cayenne pepper
Potassium 2014mg 194mg Cayenne pepper
Iron 7.8mg 0.86mg Cayenne pepper
Sugar 10.34g 0.78g Lettuce
Fiber 27.2g 1.3g Cayenne pepper
Copper 0.373mg 0.029mg Cayenne pepper
Zinc 2.48mg 0.18mg Cayenne pepper
Phosphorus 293mg 29mg Cayenne pepper
Sodium 30mg 28mg Lettuce
Vitamin A 41610IU 7405IU Cayenne pepper
Vitamin A 2081µg 370µg Cayenne pepper
Vitamin E 29.83mg 0.22mg Cayenne pepper
Manganese 2mg 0.25mg Cayenne pepper
Selenium 8.8µg 0.6µg Cayenne pepper
Vitamin B1 0.328mg 0.07mg Cayenne pepper
Vitamin B2 0.919mg 0.08mg Cayenne pepper
Vitamin B3 8.701mg 0.375mg Cayenne pepper
Vitamin B5 0.134mg Lettuce
Vitamin B6 2.45mg 0.09mg Cayenne pepper
Vitamin K 80.3µg 126.3µg Lettuce
Folate 106µg 38µg Cayenne pepper
Choline 51.5mg 13.6mg Cayenne pepper
Saturated Fat 3.26g 0.02g Lettuce
Monounsaturated Fat 2.75g 0.006g Cayenne pepper
Polyunsaturated fat 8.37g 0.082g Cayenne pepper
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
360%
Cayenne pepper
69%
Lettuce
Minerals Daily Need Coverage Score
125%
Cayenne pepper
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 9.56g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 3.24g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.