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Cayenne pepper vs Flax - In-Depth Nutrition Comparison

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Differences between Cayenne pepper and Flax

  • Cayenne pepper is higher in Vitamin E , Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2, however Flax is richer in Vitamin A, Vitamin B1, Copper, Magnesium, and Phosphorus.
  • Cayenne pepper's daily need coverage for Vitamin A is 231% higher.
  • Cayenne pepper has 127 times more Vitamin C than Flax. While Cayenne pepper has 76.4mg of Vitamin C, Flax has only 0.6mg.

The food types used in this comparison are Spices, pepper, red or cayenne and Seeds, flaxseed.

Infographic

Cayenne pepper vs Flax 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
Contains more Iron +36.1%
Contains more Potassium +147.7%
Contains more Calcium +72.3%
Contains more Magnesium +157.9%
Contains more Copper +227.1%
Contains more Zinc +75%
Contains more Phosphorus +119.1%
Equal in Sodium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 45% 178% 109% 125% 68% 126% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +36.1%
Contains more Potassium +147.7%
Contains more Calcium +72.3%
Contains more Magnesium +157.9%
Contains more Copper +227.1%
Contains more Zinc +75%
Contains more Phosphorus +119.1%
Equal in Sodium - 30

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
Flax
Contains more Vitamin C +12633.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +9522.6%
Contains more Vitamin B2 +470.8%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B6 +418%
Contains more Vitamin K +1767.4%
Contains more Folate +21.8%
Contains more Vitamin B1 +401.2%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +12633.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +9522.6%
Contains more Vitamin B2 +470.8%
Contains more Vitamin B3 +182.5%
Contains more Vitamin B6 +418%
Contains more Vitamin K +1767.4%
Contains more Folate +21.8%
Contains more Vitamin B1 +401.2%

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 Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Flax Opinion
Calories 318kcal 534kcal Flax
Protein 12.01g 18.29g Flax
Fats 17.27g 42.16g Flax
Vitamin C 76.4mg 0.6mg Cayenne pepper
Net carbs 29.43g 1.58g Cayenne pepper
Carbs 56.63g 28.88g Cayenne pepper
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 7.8mg 5.73mg Cayenne pepper
Calcium 148mg 255mg Flax
Potassium 2014mg 813mg Cayenne pepper
Magnesium 152mg 392mg Flax
Sugar 10.34g 1.55g Flax
Fiber 27.2g 27.3g Flax
Copper 0.373mg 1.22mg Flax
Zinc 2.48mg 4.34mg Flax
Starch g g
Phosphorus 293mg 642mg Flax
Sodium 30mg 30mg
Vitamin A 41610IU 0IU Cayenne pepper
Vitamin E 29.83mg 0.31mg Cayenne pepper
Vitamin D 0µg 0µg
Vitamin B1 0.328mg 1.644mg Flax
Vitamin B2 0.919mg 0.161mg Cayenne pepper
Vitamin B3 8.701mg 3.08mg Cayenne pepper
Vitamin B5 mg 0.985mg Flax
Vitamin B6 2.45mg 0.473mg Cayenne pepper
Vitamin B12 0µg 0µg
Vitamin K 80.3µg 4.3µg Cayenne pepper
Folate 106µg 87µg Cayenne pepper
Trans Fat g g
Saturated Fat 3.26g 3.663g Cayenne pepper
Monounsaturated Fat 2.75g 7.527g Flax
Polyunsaturated fat 8.37g 28.73g Flax
Tryptophan mg 0.297mg Flax
Threonine mg 0.766mg Flax
Isoleucine mg 0.896mg Flax
Leucine mg 1.235mg Flax
Lysine mg 0.862mg Flax
Methionine mg 0.37mg Flax
Phenylalanine mg 0.957mg Flax
Valine mg 1.072mg Flax
Histidine mg 0.472mg Flax
Fructose g 0g Flax

Which food is preferable for your diet?

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

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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
63
Flax
Mineral Summary Score
118
Cayenne pepper
181
Flax

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
110%
Flax
Carbohydrates
57%
Cayenne pepper
29%
Flax
Fats
80%
Cayenne pepper
195%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.79g)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 0.403g)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $0.5)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (30 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.