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  6. Cayenne pepper vs. Onion

Cayenne pepper vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between cayenne pepper and onions

  • The amount of vitamin A, vitamin E, vitamin B6, fiber, iron, manganese, vitamin C, vitamin B2, vitamin K, and potassium in cayenne pepper is higher than in onions.
  • Cayenne pepper covers your daily need for vitamin A, 832% more than onions.
  • Cayenne pepper contains 1492 times more vitamin E than onions. While cayenne pepper contains 29.83mg of vitamin E, onions contain only 0.02mg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of cayenne pepper is 32.

These are the specific foods used in this comparison Spices, pepper, red or cayenne and Onions, raw.

Infographic

Cayenne pepper vs Onion 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.
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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +1420%
Contains more CalciumCalcium +543.5%
Contains more PotassiumPotassium +1279.5%
Contains more IronIron +3614.3%
Contains more CopperCopper +856.4%
Contains more ZincZinc +1358.8%
Contains more PhosphorusPhosphorus +910.3%
Contains more ManganeseManganese +1450.4%
Contains more SeleniumSelenium +1660%
Contains less SodiumSodium -86.7%

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%
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +932.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +149050%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B2Vitamin B2 +3303.7%
Contains more Vitamin B3Vitamin B3 +7400.9%
Contains more Vitamin B6Vitamin B6 +1941.7%
Contains more Vitamin KVitamin K +19975%
Contains more FolateFolate +457.9%
Contains more CholineCholine +744.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Onion DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 0.02mg 199%
Vitamin B6 2.45mg 0.12mg 179%
Fiber 27.2g 1.7g 102%
Iron 7.8mg 0.21mg 95%
Manganese 2mg 0.129mg 81%
Vitamin C 76.4mg 7.4mg 77%
Vitamin B2 0.919mg 0.027mg 69%
Vitamin K 80.3µg 0.4µg 67%
Polyunsaturated fat 8.37g 0.017g 56%
Potassium 2014mg 146mg 55%
Vitamin B3 8.701mg 0.116mg 54%
Phosphorus 293mg 29mg 38%
Copper 0.373mg 0.039mg 37%
Magnesium 152mg 10mg 34%
Fats 17.27g 0.1g 26%
Vitamin B1 0.328mg 0.046mg 24%
Folate 106µg 19µg 22%
Protein 12.01g 1.1g 22%
Zinc 2.48mg 0.17mg 21%
Carbs 56.63g 9.34g 16%
Saturated fat 3.26g 0.042g 15%
Selenium 8.8µg 0.5µg 15%
Calories 318kcal 40kcal 14%
Calcium 148mg 23mg 13%
Choline 51.5mg 6.1mg 8%
Monounsaturated fat 2.75g 0.013g 7%
Vitamin B5 0.123mg 2%
Fructose 1.29g 2%
Sodium 30mg 4mg 1%
Net carbs 29.43g 7.64g N/A
Sugar 10.34g 4.24g N/A
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +991.8%
Contains more FatsFats +17170%
Contains more CarbsCarbs +506.3%
Contains more OtherOther +1625.7%
Contains more WaterWater +1007%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +21053.8%
Contains more Poly. FatPolyunsaturated fat +49135.3%
Contains less Sat. FatSaturated fat -98.7%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.