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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, 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 for cayenne pepper is 832% higher.
  • Bran raw has a higher glycemic index than cayenne pepper.

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

Infographic

Cayenne pepper vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +155.2%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +44.2%
Contains more MagnesiumMagnesium +54.6%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +150.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +181.5%
Contains more SeleniumSelenium +413.6%
~equal in Copper ~0.403mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2853.5%
Contains more Vitamin B2Vitamin B2 +317.7%
Contains more Vitamin B3Vitamin B3 +831.6%
Contains more Vitamin B6Vitamin B6 +1384.8%
Contains more Vitamin KVitamin K +2409.4%
Contains more FolateFolate +103.8%
Contains more CholineCholine +59.9%
Contains more Vitamin B1Vitamin B1 +256.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Bran raw DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 1.01mg 192%
Vitamin B6 2.45mg 0.165mg 176%
Manganese 2mg 5.63mg 158%
Vitamin C 76.4mg 0mg 85%
Vitamin B1 0.328mg 1.17mg 70%
Selenium 8.8µg 45.2µg 66%
Vitamin K 80.3µg 3.2µg 64%
Phosphorus 293mg 734mg 63%
Vitamin B2 0.919mg 0.22mg 54%
Vitamin B3 8.701mg 0.934mg 49%
Fiber 27.2g 15.4g 47%
Potassium 2014mg 566mg 43%
Polyunsaturated fat 8.37g 2.766g 37%
Vitamin B5 1.494mg 30%
Iron 7.8mg 5.41mg 30%
Magnesium 152mg 235mg 20%
Fats 17.27g 7.03g 16%
Folate 106µg 52µg 14%
Protein 12.01g 17.3g 11%
Calcium 148mg 58mg 9%
Saturated fat 3.26g 1.328g 9%
Zinc 2.48mg 3.11mg 6%
Choline 51.5mg 32.2mg 4%
Calories 318kcal 246kcal 4%
Copper 0.373mg 0.403mg 3%
Carbs 56.63g 66.22g 3%
Sodium 30mg 4mg 1%
Monounsaturated fat 2.75g 2.376g 1%
Net carbs 29.43g 50.82g N/A
Sugar 10.34g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

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
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 FatsFats +145.7%
Contains more WaterWater +22.9%
Contains more OtherOther +108.3%
Contains more ProteinProtein +44%
Contains more CarbsCarbs +16.9%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +202.6%
Contains less Sat. FatSaturated fat -59.3%

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.