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  6. Cayenne pepper vs. Spinach

Cayenne pepper vs. Spinach — In-Depth Nutrition Comparison

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How are Cayenne pepper and Spinach different?

  • Cayenne pepper is higher in Vitamin E , Vitamin A RAE, Vitamin B6, Fiber, Vitamin C, Iron, Vitamin B2, Vitamin B3, and Manganese, however, Spinach is richer in Vitamin K.
  • Daily need coverage for Vitamin K from Spinach is 344% higher.
  • Cayenne pepper contains 18 times more Vitamin B3 than Spinach. While Cayenne pepper contains 8.701mg of Vitamin B3, Spinach contains only 0.49mg.

Spices, pepper, red or cayenne and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cayenne pepper vs Spinach 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.
Cayenne pepper
Cayenne pepper
10
:
0
Spinach
Spinach
Contains more Iron +118.5%
Contains more Magnesium +74.7%
Contains more Phosphorus +423.2%
Contains more Potassium +332.2%
Contains less Sodium -57.1%
Contains more Zinc +226.3%
Contains more Copper +114.4%
Contains more Manganese +113.9%
Contains more Selenium +486.7%
Equal in Calcium - 136
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Iron +118.5%
Contains more Magnesium +74.7%
Contains more Phosphorus +423.2%
Contains more Potassium +332.2%
Contains less Sodium -57.1%
Contains more Zinc +226.3%
Contains more Copper +114.4%
Contains more Manganese +113.9%
Contains more Selenium +486.7%
Equal in Calcium - 136

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
Cayenne pepper
7
:
3
Spinach
Spinach
Contains more Vitamin A +297%
Contains more Vitamin E +1334.1%
Contains more Vitamin C +679.6%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +289.4%
Contains more Vitamin B3 +1675.7%
Contains more Vitamin B6 +912.4%
Contains more Folate +37.7%
Contains more Vitamin K +514.7%
Cayenne pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +297%
Contains more Vitamin E +1334.1%
Contains more Vitamin C +679.6%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +289.4%
Contains more Vitamin B3 +1675.7%
Contains more Vitamin B6 +912.4%
Contains more Folate +37.7%
Contains more Vitamin K +514.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Spinach
Spinach
Contains more Protein +304.4%
Contains more Fats +6542.3%
Contains more Carbs +1410.1%
Contains more Other +233.7%
Contains more Water +1033%
Cayenne pepper
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +304.4%
Contains more Fats +6542.3%
Contains more Carbs +1410.1%
Contains more Other +233.7%
Contains more Water +1033%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +45733.3%
Contains more Polyunsaturated fat +7578.9%
Contains less Saturated Fat -98.7%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +45733.3%
Contains more Polyunsaturated fat +7578.9%
Contains less Saturated Fat -98.7%

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 Spinach
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Spinach Opinion
Net carbs 29.43g 1.35g Cayenne pepper
Protein 12.01g 2.97g Cayenne pepper
Fats 17.27g 0.26g Cayenne pepper
Carbs 56.63g 3.75g Cayenne pepper
Calories 318kcal 23kcal Cayenne pepper
Sugar 10.34g 0.43g Spinach
Fiber 27.2g 2.4g Cayenne pepper
Calcium 148mg 136mg Cayenne pepper
Iron 7.8mg 3.57mg Cayenne pepper
Magnesium 152mg 87mg Cayenne pepper
Phosphorus 293mg 56mg Cayenne pepper
Potassium 2014mg 466mg Cayenne pepper
Sodium 30mg 70mg Cayenne pepper
Zinc 2.48mg 0.76mg Cayenne pepper
Copper 0.373mg 0.174mg Cayenne pepper
Manganese 2mg 0.935mg Cayenne pepper
Selenium 8.8µg 1.5µg Cayenne pepper
Vitamin A 41610IU 10481IU Cayenne pepper
Vitamin A RAE 2081µg 524µg Cayenne pepper
Vitamin E 29.83mg 2.08mg Cayenne pepper
Vitamin C 76.4mg 9.8mg Cayenne pepper
Vitamin B1 0.328mg 0.095mg Cayenne pepper
Vitamin B2 0.919mg 0.236mg Cayenne pepper
Vitamin B3 8.701mg 0.49mg Cayenne pepper
Vitamin B5 0.145mg Spinach
Vitamin B6 2.45mg 0.242mg Cayenne pepper
Folate 106µg 146µg Spinach
Vitamin K 80.3µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 3.26g 0.043g Spinach
Monounsaturated Fat 2.75g 0.006g Cayenne pepper
Polyunsaturated fat 8.37g 0.109g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Cayenne pepper
183%
Spinach
Minerals Daily Need Coverage Score
125%
Cayenne pepper
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 9.91g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 3.217g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.3)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
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 is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.