Cayenne pepper vs. Pumpkin seed — In-Depth Nutrition Comparison
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The main differences between Cayenne pepper and Pumpkin seed
- Cayenne pepper has more Vitamin A RAE, Vitamin B6, Vitamin C, Vitamin B2, Manganese, Iron, Vitamin B3, and Fiber, however, Pumpkin seed has more Zinc, and Copper.
- Daily need coverage for Vitamin A RAE from Cayenne pepper is 231% higher.
- Pumpkin seed has 255 times less Vitamin C than Cayenne pepper. Cayenne pepper has 76.4mg of Vitamin C, while Pumpkin seed has 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
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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
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Calcium
+169.1%
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Iron
+135.6%
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Phosphorus
+218.5%
Contains
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Potassium
+119.2%
Contains
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Manganese
+303.2%
Contains
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Magnesium
+72.4%
Contains
less
Sodium
-40%
Contains
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Zinc
+315.3%
Contains
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Copper
+85%
Contains
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Calcium
+169.1%
Contains
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Iron
+135.6%
Contains
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Phosphorus
+218.5%
Contains
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Potassium
+119.2%
Contains
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Manganese
+303.2%
Contains
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Magnesium
+72.4%
Contains
less
Sodium
-40%
Contains
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Zinc
+315.3%
Contains
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Copper
+85%
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.
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Contains
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Vitamin A
+67012.9%
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Vitamin C
+25366.7%
Contains
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Vitamin B1
+864.7%
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Vitamin B2
+1667.3%
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Vitamin B3
+2942.3%
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Vitamin B6
+6521.6%
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Folate
+1077.8%
Contains
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Vitamin A
+67012.9%
Contains
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Vitamin C
+25366.7%
Contains
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Vitamin B1
+864.7%
Contains
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Vitamin B2
+1667.3%
Contains
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Vitamin B3
+2942.3%
Contains
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Vitamin B6
+6521.6%
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Folate
+1077.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+78.9%
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Other
+58.9%
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Protein
+54.5%
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Fats
+12.3%
Equal in Carbs - 53.75
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
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Water
+78.9%
Contains
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Other
+58.9%
Contains
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Protein
+54.5%
Contains
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Fats
+12.3%
Equal in Carbs - 53.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-11.2%
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Monounsaturated Fat
+119.3%
Equal in Polyunsaturated fat - 8.844
Saturated Fat:
3.26 g
Monounsaturated Fat:
2.75 g
Polyunsaturated fat:
8.37 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-11.2%
Contains
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Monounsaturated Fat
+119.3%
Equal in Polyunsaturated fat - 8.844
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 | |
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Opinion |
| Net carbs | 29.43g | 35.35g |
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| Protein | 12.01g | 18.55g |
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| Fats | 17.27g | 19.4g |
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| Carbs | 56.63g | 53.75g |
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| Calories | 318kcal | 446kcal |
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| Sugar | 10.34g |
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| Fiber | 27.2g | 18.4g |
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| Calcium | 148mg | 55mg |
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| Iron | 7.8mg | 3.31mg |
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| Magnesium | 152mg | 262mg |
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| Phosphorus | 293mg | 92mg |
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| Potassium | 2014mg | 919mg |
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| Sodium | 30mg | 18mg |
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| Zinc | 2.48mg | 10.3mg |
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| Copper | 0.373mg | 0.69mg |
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| Manganese | 2mg | 0.496mg |
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| Selenium | 8.8µg |
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| Vitamin A | 41610IU | 62IU |
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| Vitamin A RAE | 2081µg | 3µg |
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| Vitamin E | 29.83mg |
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| Vitamin C | 76.4mg | 0.3mg |
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| Vitamin B1 | 0.328mg | 0.034mg |
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| Vitamin B2 | 0.919mg | 0.052mg |
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| Vitamin B3 | 8.701mg | 0.286mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 2.45mg | 0.037mg |
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| Folate | 106µg | 9µg |
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| Vitamin K | 80.3µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 3.26g | 3.67g |
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| Monounsaturated Fat | 2.75g | 6.032g |
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| Polyunsaturated fat | 8.37g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
388%
4%
Minerals Daily Need Coverage Score
125%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seed 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)