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Cayenne pepper vs. Spinach raw — In-Depth Nutrition Comparison

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How are Cayenne pepper and Spinach raw different?

  • Cayenne pepper is richer in Vitamin E, Vitamin A, Vitamin B6, Fiber, Iron, Vitamin B2, Vitamin C, Vitamin B3, and Manganese, while Spinach raw is higher in Vitamin K.
  • Spinach raw covers your daily need of Vitamin K 336% more than Cayenne pepper.
  • Cayenne pepper contains 15 times more Vitamin E than Spinach raw. Cayenne pepper contains 29.83mg of Vitamin E, while Spinach raw contains 2.03mg.

Spices, pepper, red or cayenne and Spinach, raw types were used in this article.

Infographic

Cayenne pepper vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +92.4%
Contains more CalciumCalcium +49.5%
Contains more PotassiumPotassium +260.9%
Contains more IronIron +187.8%
Contains more CopperCopper +186.9%
Contains more ZincZinc +367.9%
Contains more PhosphorusPhosphorus +498%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +123%
Contains more SeleniumSelenium +780%

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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +171.9%
Contains more Vitamin AVitamin A +343.7%
Contains more Vitamin EVitamin E +1369.5%
Contains more Vitamin B1Vitamin B1 +320.5%
Contains more Vitamin B2Vitamin B2 +386.2%
Contains more Vitamin B3Vitamin B3 +1101.8%
Contains more Vitamin B6Vitamin B6 +1156.4%
Contains more CholineCholine +166.8%
Contains more Vitamin KVitamin K +501.4%
Contains more FolateFolate +83%
~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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +319.9%
Contains more FatsFats +4328.2%
Contains more CarbsCarbs +1460.1%
Contains more OtherOther +251.2%
Contains more WaterWater +1035.4%

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
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated Fat +27400%
Contains more Poly. FatPolyunsaturated fat +4972.7%
Contains less Sat. FatSaturated Fat -98.1%

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 Spinach raw
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 raw Opinion
Calories 318kcal 23kcal Cayenne pepper
Protein 12.01g 2.86g Cayenne pepper
Fats 17.27g 0.39g Cayenne pepper
Vitamin C 76.4mg 28.1mg Cayenne pepper
Net carbs 29.43g 1.43g Cayenne pepper
Carbs 56.63g 3.63g Cayenne pepper
Magnesium 152mg 79mg Cayenne pepper
Calcium 148mg 99mg Cayenne pepper
Potassium 2014mg 558mg Cayenne pepper
Iron 7.8mg 2.71mg Cayenne pepper
Sugar 10.34g 0.42g Spinach raw
Fiber 27.2g 2.2g Cayenne pepper
Copper 0.373mg 0.13mg Cayenne pepper
Zinc 2.48mg 0.53mg Cayenne pepper
Phosphorus 293mg 49mg Cayenne pepper
Sodium 30mg 79mg Cayenne pepper
Vitamin A 41610IU 9377IU Cayenne pepper
Vitamin A 2081µg 469µg Cayenne pepper
Vitamin E 29.83mg 2.03mg Cayenne pepper
Manganese 2mg 0.897mg Cayenne pepper
Selenium 8.8µg 1µg Cayenne pepper
Vitamin B1 0.328mg 0.078mg Cayenne pepper
Vitamin B2 0.919mg 0.189mg Cayenne pepper
Vitamin B3 8.701mg 0.724mg Cayenne pepper
Vitamin B5 0.065mg Spinach raw
Vitamin B6 2.45mg 0.195mg Cayenne pepper
Vitamin K 80.3µg 482.9µg Spinach raw
Folate 106µg 194µg Spinach raw
Choline 51.5mg 19.3mg Cayenne pepper
Saturated Fat 3.26g 0.063g Spinach raw
Monounsaturated Fat 2.75g 0.01g Cayenne pepper
Polyunsaturated fat 8.37g 0.165g Cayenne pepper
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

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

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
168%
Spinach raw
Minerals Daily Need Coverage Score
125%
Cayenne pepper
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 3.197g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.3)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 49mg)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.