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  6. Cayenne pepper vs. Bran raw

Cayenne pepper vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Cayenne pepper and Bran raw

  • Cayenne pepper has more Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2, however, Bran raw has more Manganese, Vitamin B1, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin A RAE from Cayenne pepper is 231% higher.

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

Infographic

Cayenne pepper vs Bran raw 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
3
:
7
Bran raw
Bran raw
Contains more Calcium +155.2%
Contains more Iron +44.2%
Contains more Potassium +255.8%
Contains more Magnesium +54.6%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Zinc +25.4%
Contains more Manganese +181.5%
Contains more Selenium +413.6%
Equal in Copper - 0.403
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +155.2%
Contains more Iron +44.2%
Contains more Potassium +255.8%
Contains more Magnesium +54.6%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Zinc +25.4%
Contains more Manganese +181.5%
Contains more Selenium +413.6%
Equal in Copper - 0.403

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
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +103.8%
Contains more Vitamin K +2409.4%
Contains more Vitamin B1 +256.7%
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +103.8%
Contains more Vitamin K +2409.4%
Contains more Vitamin B1 +256.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
3
:
2
Bran raw
Bran raw
Contains more Fats +145.7%
Contains more Water +22.9%
Contains more Other +108.3%
Contains more Protein +44%
Contains more Carbs +16.9%
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
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Fats +145.7%
Contains more Water +22.9%
Contains more Other +108.3%
Contains more Protein +44%
Contains more Carbs +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +202.6%
Contains less Saturated Fat -59.3%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +202.6%
Contains less Saturated Fat -59.3%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Bran raw Opinion
Net carbs 29.43g 50.82g Bran raw
Protein 12.01g 17.3g Bran raw
Fats 17.27g 7.03g Cayenne pepper
Carbs 56.63g 66.22g Bran raw
Calories 318kcal 246kcal Cayenne pepper
Sugar 10.34g 1.45g Bran raw
Fiber 27.2g 15.4g Cayenne pepper
Calcium 148mg 58mg Cayenne pepper
Iron 7.8mg 5.41mg Cayenne pepper
Magnesium 152mg 235mg Bran raw
Phosphorus 293mg 734mg Bran raw
Potassium 2014mg 566mg Cayenne pepper
Sodium 30mg 4mg Bran raw
Zinc 2.48mg 3.11mg Bran raw
Copper 0.373mg 0.403mg Bran raw
Manganese 2mg 5.63mg Bran raw
Selenium 8.8µg 45.2µg Bran raw
Vitamin A 41610IU 0IU Cayenne pepper
Vitamin A RAE 2081µg 0µg Cayenne pepper
Vitamin E 29.83mg 1.01mg Cayenne pepper
Vitamin C 76.4mg 0mg Cayenne pepper
Vitamin B1 0.328mg 1.17mg Bran raw
Vitamin B2 0.919mg 0.22mg Cayenne pepper
Vitamin B3 8.701mg 0.934mg Cayenne pepper
Vitamin B5 1.494mg Bran raw
Vitamin B6 2.45mg 0.165mg Cayenne pepper
Folate 106µg 52µg Cayenne pepper
Vitamin K 80.3µg 3.2µg Cayenne pepper
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 3.26g 1.328g Bran raw
Monounsaturated Fat 2.75g 2.376g Cayenne pepper
Polyunsaturated fat 8.37g 2.766g Cayenne pepper

Which food is preferable for your diet?

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

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
46%
Bran raw
Minerals Daily Need Coverage Score
125%
Cayenne pepper
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 8.89g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.932g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.