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Cayenne pepper vs. Sesame — In-Depth Nutrition Comparison

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The main differences between cayenne pepper and sesame

  • Cayenne pepper has more vitamin A, vitamin E, vitamin B6, vitamin C, vitamin K, fiber, and vitamin B2; however, sesame has more copper, iron, and calcium.
  • Daily need coverage for copper for sesame is 412% higher.

Food types used in this article are Spices, pepper, red or cayenne and Seeds, sesame seeds, whole, dried.

Infographic

Cayenne pepper vs Sesame 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.
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%
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +330.3%
Contains more MagnesiumMagnesium +130.9%
Contains more CalciumCalcium +558.8%
Contains more IronIron +86.5%
Contains more CopperCopper +994.4%
Contains more ZincZinc +212.5%
Contains more PhosphorusPhosphorus +114.7%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +290.9%

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% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Sesame
2
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11832%
Contains more Vitamin B2Vitamin B2 +272.1%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +101.2%
Contains more Vitamin B1Vitamin B1 +141.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

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
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +141.5%
Contains more WaterWater +71.6%
Contains more OtherOther +35.4%
Contains more ProteinProtein +47.6%
Contains more FatsFats +187.6%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +582.1%
Contains more Poly. FatPolyunsaturated fat +160.1%

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 Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Sesame DV% diff.
Copper 0.373mg 4.082mg 412%
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 0.25mg 197%
Vitamin B6 2.45mg 0.79mg 128%
Polyunsaturated fat 8.37g 21.773g 89%
Vitamin C 76.4mg 0mg 85%
Iron 7.8mg 14.55mg 84%
Calcium 148mg 975mg 83%
Vitamin K 80.3µg 0µg 67%
Fiber 27.2g 11.8g 62%
Vitamin B2 0.919mg 0.247mg 52%
Fats 17.27g 49.67g 50%
Zinc 2.48mg 7.75mg 48%
Phosphorus 293mg 629mg 48%
Magnesium 152mg 351mg 47%
Selenium 8.8µg 34.4µg 47%
Potassium 2014mg 468mg 45%
Monounsaturated fat 2.75g 18.759g 40%
Vitamin B1 0.328mg 0.791mg 39%
Vitamin B3 8.701mg 4.515mg 26%
Manganese 2mg 2.46mg 20%
Saturated fat 3.26g 6.957g 17%
Calories 318kcal 573kcal 13%
Carbs 56.63g 23.45g 11%
Protein 12.01g 17.73g 11%
Choline 51.5mg 25.6mg 5%
Folate 106µg 97µg 2%
Vitamin B5 0.05mg 1%
Sodium 30mg 11mg 1%
Net carbs 29.43g 11.65g N/A
Sugar 10.34g 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Sesame
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
221%
Cayenne pepper
47%
Sesame
Minerals Daily Need Coverage Score
125%
Cayenne pepper
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.04g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Cayenne pepper
Cayenne pepper is lower in Saturated fat (difference - 3.697g)
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 - $1.5)
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)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.