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  6. Cayenne pepper vs. Flax seeds

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

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Differences between Cayenne pepper and Flax seeds

  • Cayenne pepper is higher in Vitamin A, Vitamin E, Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2, however, Flax seeds are richer in 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 seeds. While Cayenne pepper has 76.4mg of Vitamin C, Flax seeds have only 0.6mg.

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

Infographic

Cayenne pepper vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +36.1%
Contains more MagnesiumMagnesium +157.9%
Contains more CalciumCalcium +72.3%
Contains more CopperCopper +227.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +119.1%
Contains more ManganeseManganese +24.1%
Contains more SeleniumSelenium +188.6%
~equal in Sodium ~30mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +12633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9522.6%
Contains more Vitamin B2Vitamin B2 +470.8%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin B6Vitamin B6 +418%
Contains more Vitamin KVitamin K +1767.4%
Contains more FolateFolate +21.8%
Contains more Vitamin B1Vitamin B1 +401.2%
Contains more CholineCholine +52.8%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +96.1%
Contains more WaterWater +15.7%
Contains more OtherOther +62.8%
Contains more ProteinProtein +52.3%
Contains more FatsFats +144.1%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -11%
Contains more Mono. FatMonounsaturated Fat +173.7%
Contains more Poly. FatPolyunsaturated fat +243.2%

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 Flax seeds
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 seeds Opinion
Calories 318kcal 534kcal Flax seeds
Protein 12.01g 18.29g Flax seeds
Fats 17.27g 42.16g Flax seeds
Vitamin C 76.4mg 0.6mg Cayenne pepper
Net carbs 29.43g 1.58g Cayenne pepper
Carbs 56.63g 28.88g Cayenne pepper
Magnesium 152mg 392mg Flax seeds
Calcium 148mg 255mg Flax seeds
Potassium 2014mg 813mg Cayenne pepper
Iron 7.8mg 5.73mg Cayenne pepper
Sugar 10.34g 1.55g Flax seeds
Fiber 27.2g 27.3g Flax seeds
Copper 0.373mg 1.22mg Flax seeds
Zinc 2.48mg 4.34mg Flax seeds
Phosphorus 293mg 642mg Flax seeds
Sodium 30mg 30mg
Vitamin A 41610IU 0IU Cayenne pepper
Vitamin A 2081µg 0µg Cayenne pepper
Vitamin E 29.83mg 0.31mg Cayenne pepper
Manganese 2mg 2.482mg Flax seeds
Selenium 8.8µg 25.4µg Flax seeds
Vitamin B1 0.328mg 1.644mg Flax seeds
Vitamin B2 0.919mg 0.161mg Cayenne pepper
Vitamin B3 8.701mg 3.08mg Cayenne pepper
Vitamin B5 0.985mg Flax seeds
Vitamin B6 2.45mg 0.473mg Cayenne pepper
Vitamin K 80.3µg 4.3µg Cayenne pepper
Folate 106µg 87µg Cayenne pepper
Choline 51.5mg 78.7mg Flax seeds
Saturated Fat 3.26g 3.663g Cayenne pepper
Monounsaturated Fat 2.75g 7.527g Flax seeds
Polyunsaturated fat 8.37g 28.73g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
125%
Cayenne pepper
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.