Paprika vs. Cayenne Pepper — Health Impact and Nutrition Comparison

Macronutrients and Calories

As can be seen from the macronutrient comparison charts below, both paprika and cayenne peppers are mostly made of carbs, which make up 54% and 57% of the entire macronutrient compositions, respectively.

Given that the serving sizes for the spices are extremely small, the differences in macronutrients are not relevant in the context of the daily recommended amount of nutrients and calories. However, we will still discuss these differences and similarities.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cayenne pepper

2

Protein: 12.01 g

Fats: 17.27 g

Carbs: 56.63 g

Water: 8.05 g

Other: 6.04 g

Paprika

3

Protein: 14.14 g

Fats: 12.89 g

Carbs: 53.99 g

Water: 11.24 g

Other: 7.74 g

Contains more FatsFats

+34%

Contains more ProteinProtein	+17.7%
Contains more WaterWater	+39.6%
Contains more OtherOther	+28.1%

~equal in Carbs ~53.99g

Vitamins

Paprika contains slightly higher amounts of Vitamin A, Vitamin B2, and Vitamin B3 than cayenne peppers. On the other hand, cayenne peppers provide more Vitamin C, Vitamin B6, and folate.

Specifically, the most significant difference found in vitamin content comparison is the differences in amounts of Vitamin C. Cayenne peppers provide around 85 times more Vitamin C than paprika. 

Additionally, both of these spices have equal amounts of Vitamin E, Vitamin B1, and Vitamin K.

Both cayenne peppers and paprika completely lack Vitamin D and Vitamin B12. Moreover, whereas paprika has some levels of Vitamin B5, the vitamin is completely absent in cayenne peppers.

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.

Cayenne pepper

3

Paprika

4

Contains more Vitamin CVitamin C	+8388.9%
Contains more Vitamin B6Vitamin B6	+14.4%
Contains more FolateFolate	+116.3%

Contains more Vitamin AVitamin A	+18.4%
Contains more Vitamin B2Vitamin B2	+33.8%
Contains more Vitamin B3Vitamin B3	+15.6%

~equal in Vitamin E ~29.1mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.33mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~80.3µg

~equal in Choline ~51.5mg

Minerals

Single servings of these spices do not contribute any significant amounts of minerals to your daily need as well; however, we can still discuss their differences. 

Paprika provides more magnesium, potassium, zinc, iron, and copper, while cayenne pepper provides slightly more manganese and selenium.

Specifically, paprika provides 3 times more iron as well as 2 times more zinc and copper.

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.

Cayenne pepper

3

Paprika

6

Contains less SodiumSodium	-55.9%
Contains more ManganeseManganese	+25.8%
Contains more SeleniumSelenium	+39.7%

Contains more MagnesiumMagnesium	+17.1%
Contains more CalciumCalcium	+54.7%
Contains more PotassiumPotassium	+13.2%
Contains more IronIron	+171%
Contains more CopperCopper	+91.2%
Contains more ZincZinc	+74.6%

~equal in Phosphorus ~314mg

Glycemic Index

The estimated glycemic index of cayenne pepper is 32, while for paprika, it is 0. Both are considered low-GI foods.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of cayenne peppers and paprika are -31.4 and -36.9, respectively, which means paprika has greater potential to alkalize the body. 

Diabetes and Cancer

Both paprika and cayenne peppers contain a high amount of capsaicin, which has many health benefits.

Capsaicin was first isolated from chili peppers. It is used to treat psoriasis and diabetic neuropathy as a topical treatment (1).

One study revealed that subjects who ate a cayenne-containing meal had lower blood glucose levels (2). Lower blood insulin levels were also observed, particularly in a subgroup that had eaten a cayenne-rich diet for a month before the test. This suggests that cayenne consumption may improve tissue insulin sensitivity, requiring less insulin to move glucose from the blood to the tissues.

According to another research, capsaicin has antioxidant properties that can help reduce the risk of cancer and heart disease while improving immunity (3).

It also may help protect against cellular damage caused by oxidative stress, which is an imbalance in the body's antioxidant defenses and damaging molecules called free radicals.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both paprika and cayenne pepper contain antioxidants, but cayenne pepper's capsaicin has more pronounced effects on metabolism and cardiovascular health.

A 2019 Italian study of 22,811 adults discovered that regular capsaicin consumption was linked to a lower risk of death from heart disease (4). Some researchers say capsaicin may improve certain aspects of cardiovascular health, including blood vessel function, but more research is needed to confirm this potential benefit. 

Another three-month study discovered that capsaicin significantly reduced the risk factors for heart disease in adults with low HDL cholesterol (good cholesterol) (5).

Inflammation: Both spices have anti-inflammatory properties, but capsaicin in cayenne pepper has been shown to have a more significant impact on inflammation and vascular health.

Incorporating either into your diet can be beneficial, but cayenne pepper may have a more pronounced impact on cardiovascular risk factors.

Allergy

Paprika allergy symptoms are usually moderate, but severe paprika allergies can cause anaphylaxis, so if you have a history of food allergies, you should get tested.

Cayenne pepper, also known as capsicum, is a type of red pepper with savory to hot and spicy flavors. Itchiness near and around the mouth, eyes, and other body parts, as well as diarrhea, are common symptoms (6).