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Cayenne pepper vs Bran - In-Depth Nutrition Comparison

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The main differences between Cayenne pepper and Bran

  • Cayenne pepper has more Vitamin E , Vitamin B6, Vitamin K, and Vitamin B2, however Bran has more Vitamin A, Manganese, Vitamin C, Vitamin B1, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin A from Cayenne pepper is 231% higher.
  • Bran has 30 times less Vitamin E than Cayenne pepper. Cayenne pepper has 29.83mg of Vitamin E , while Bran has 1.01mg.

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

Infographic

Cayenne pepper vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bran
Contains more Iron +44.2%
Contains more Calcium +155.2%
Contains more Potassium +255.8%
Contains more Magnesium +54.6%
Contains more Zinc +25.4%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Equal in Copper - 0.403
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 45% 178% 109% 125% 68% 126% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +44.2%
Contains more Calcium +155.2%
Contains more Potassium +255.8%
Contains more Magnesium +54.6%
Contains more Zinc +25.4%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Vitamin K +2409.4%
Contains more Folate +103.8%
Contains more Vitamin B1 +256.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 255% 2497% 597% 0% 82% 213% 164% 0% 566% 0% 201% 80%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Vitamin K +2409.4%
Contains more Folate +103.8%
Contains more Vitamin B1 +256.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
388
Cayenne pepper
46
Bran
Mineral Summary Score
118
Cayenne pepper
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
72%
Cayenne pepper
104%
Bran
Carbohydrates
57%
Cayenne pepper
66%
Bran
Fats
80%
Cayenne pepper
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cayenne pepper Bran
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bran is lower in Sugar (difference - 8.89g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.932g)
Which food is cheaper?
Bran
Bran 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.

All nutrients comparison - raw data values

Nutrient Cayenne pepper Bran Opinion
Calories 318 246 Cayenne pepper
Protein 12.01 17.3 Bran
Fats 17.27 7.03 Cayenne pepper
Vitamin C 76.4 0 Cayenne pepper
Carbs 56.63 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 7.8 5.41 Cayenne pepper
Calcium 148 58 Cayenne pepper
Potassium 2014 566 Cayenne pepper
Magnesium 152 235 Bran
Sugar 10.34 1.45 Bran
Fiber 27.2 15.4 Cayenne pepper
Copper 0.373 0.403 Bran
Zinc 2.48 3.11 Bran
Starch
Phosphorus 293 734 Bran
Sodium 30 4 Bran
Vitamin A 41610 0 Cayenne pepper
Vitamin E 29.83 1.01 Cayenne pepper
Vitamin D 0 0
Vitamin B1 0.328 1.17 Bran
Vitamin B2 0.919 0.22 Cayenne pepper
Vitamin B3 8.701 0.934 Cayenne pepper
Vitamin B5 1.494 Bran
Vitamin B6 2.45 0.165 Cayenne pepper
Vitamin B12 0 0
Vitamin K 80.3 3.2 Cayenne pepper
Folate 106 52 Cayenne pepper
Trans Fat
Saturated Fat 3.26 1.328 Bran
Monounsaturated Fat 2.75 2.376 Cayenne pepper
Polyunsaturated fat 8.37 2.766 Cayenne pepper
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.