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Cayenne pepper vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between Cayenne pepper and Pumpkin seeds

  • Cayenne pepper has more Vitamin A, Vitamin B6, Vitamin C, Vitamin B2, Manganese, Iron, Vitamin B3, and Fiber, however, Pumpkin seeds has more Zinc, and Copper.
  • Daily need coverage for Vitamin A from Cayenne pepper is 231% higher.
  • Pumpkin seeds have 255 times less Vitamin C than Cayenne pepper. Cayenne pepper has 76.4mg of Vitamin C, while Pumpkin seeds have 0.3mg.

Food types used in this article are Spices, pepper, red or cayenne and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cayenne pepper vs Pumpkin seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +169.1%
Contains more PotassiumPotassium +119.2%
Contains more IronIron +135.6%
Contains more PhosphorusPhosphorus +218.5%
Contains more ManganeseManganese +303.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +72.4%
Contains more CopperCopper +85%
Contains more ZincZinc +315.3%
Contains less SodiumSodium -40%

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +25366.7%
Contains more Vitamin AVitamin A +67012.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +864.7%
Contains more Vitamin B2Vitamin B2 +1667.3%
Contains more Vitamin B3Vitamin B3 +2942.3%
Contains more Vitamin B6Vitamin B6 +6521.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1077.8%
Contains more CholineCholine +∞%
~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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +78.9%
Contains more OtherOther +58.9%
Contains more ProteinProtein +54.5%
Contains more FatsFats +12.3%
~equal in Carbs ~53.75g

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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -11.2%
Contains more Mono. FatMonounsaturated Fat +119.3%
~equal in Polyunsaturated fat ~8.844g

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Pumpkin seeds Opinion
Calories 318kcal 446kcal Pumpkin seeds
Protein 12.01g 18.55g Pumpkin seeds
Fats 17.27g 19.4g Pumpkin seeds
Vitamin C 76.4mg 0.3mg Cayenne pepper
Net carbs 29.43g 35.35g Pumpkin seeds
Carbs 56.63g 53.75g Cayenne pepper
Magnesium 152mg 262mg Pumpkin seeds
Calcium 148mg 55mg Cayenne pepper
Potassium 2014mg 919mg Cayenne pepper
Iron 7.8mg 3.31mg Cayenne pepper
Sugar 10.34g Pumpkin seeds
Fiber 27.2g 18.4g Cayenne pepper
Copper 0.373mg 0.69mg Pumpkin seeds
Zinc 2.48mg 10.3mg Pumpkin seeds
Phosphorus 293mg 92mg Cayenne pepper
Sodium 30mg 18mg Pumpkin seeds
Vitamin A 41610IU 62IU Cayenne pepper
Vitamin A 2081µg 3µg Cayenne pepper
Vitamin E 29.83mg Cayenne pepper
Manganese 2mg 0.496mg Cayenne pepper
Selenium 8.8µg Cayenne pepper
Vitamin B1 0.328mg 0.034mg Cayenne pepper
Vitamin B2 0.919mg 0.052mg Cayenne pepper
Vitamin B3 8.701mg 0.286mg Cayenne pepper
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 2.45mg 0.037mg Cayenne pepper
Vitamin K 80.3µg Cayenne pepper
Folate 106µg 9µg Cayenne pepper
Choline 51.5mg Cayenne pepper
Saturated Fat 3.26g 3.67g Cayenne pepper
Monounsaturated Fat 2.75g 6.032g Pumpkin seeds
Polyunsaturated fat 8.37g 8.844g Pumpkin seeds
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds

Which food is preferable for your diet?

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

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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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
125%
Cayenne pepper
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 0.41g)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
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)

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.