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 have more zinc and copper.
- Daily need coverage for vitamin A for 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.
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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.
| 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.
| Contains more Vitamin CVitamin C | +25366.7% |
| Contains more Vitamin AVitamin A | +69266.7% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.01 g
Fats:
17.27 g
Carbs:
56.63 g
Water:
8.05 g
Other:
6.04 g
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
Saturated fat:
Sat. Fat
3.26 g
Monounsaturated fat:
Mono. Fat
2.75 g
Polyunsaturated fat:
Poly. Fat
8.37 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 2081µg | 3µg | 231% |
| Vitamin E | 29.83mg | 199% | |
| Vitamin B6 | 2.45mg | 0.037mg | 186% |
| Vitamin C | 76.4mg | 0.3mg | 85% |
| Zinc | 2.48mg | 10.3mg | 71% |
| Vitamin B2 | 0.919mg | 0.052mg | 67% |
| Vitamin K | 80.3µg | 67% | |
| Manganese | 2mg | 0.496mg | 65% |
| Iron | 7.8mg | 3.31mg | 56% |
| Vitamin B3 | 8.701mg | 0.286mg | 53% |
| Copper | 0.373mg | 0.69mg | 35% |
| Fiber | 27.2g | 18.4g | 35% |
| Potassium | 2014mg | 919mg | 32% |
| Phosphorus | 293mg | 92mg | 29% |
| Magnesium | 152mg | 262mg | 26% |
| Vitamin B1 | 0.328mg | 0.034mg | 25% |
| Folate | 106µg | 9µg | 24% |
| Selenium | 8.8µg | 16% | |
| Protein | 12.01g | 18.55g | 13% |
| Calcium | 148mg | 55mg | 9% |
| Choline | 51.5mg | 9% | |
| Monounsaturated fat | 2.75g | 6.032g | 8% |
| Calories | 318kcal | 446kcal | 6% |
| Fats | 17.27g | 19.4g | 3% |
| Polyunsaturated fat | 8.37g | 8.844g | 3% |
| Saturated fat | 3.26g | 3.67g | 2% |
| Vitamin B5 | 0.056mg | 1% | |
| Sodium | 30mg | 18mg | 1% |
| Carbs | 56.63g | 53.75g | 1% |
| Net carbs | 29.43g | 35.35g | N/A |
| Sugar | 10.34g | N/A | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
221%
4%
Minerals Daily Need Coverage Score
125%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Cayenne pepper is lower in Saturated fat (difference - 0.41g)
Which food is lower in glycemic index?
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)