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  6. Cayenne pepper vs. Sunflower seed

Cayenne pepper vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the differences between Cayenne pepper and Sunflower seed?

  • Cayenne pepper is higher in Vitamin A RAE, Vitamin B6, Vitamin C, Fiber, Vitamin K, and Vitamin B2, yet Sunflower seed is higher in Copper, Vitamin B1, Selenium, and Phosphorus.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% more.

We used Spices, pepper, red or cayenne and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Cayenne pepper vs Sunflower seed 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
4
:
6
Sunflower seed
Sunflower seed
Contains more Calcium +89.7%
Contains more Iron +48.6%
Contains more Potassium +212.2%
Contains more Magnesium +113.8%
Contains more Phosphorus +125.3%
Contains less Sodium -70%
Contains more Zinc +101.6%
Contains more Copper +382.6%
Contains more Selenium +502.3%
Equal in Manganese - 1.95
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +89.7%
Contains more Iron +48.6%
Contains more Potassium +212.2%
Contains more Magnesium +113.8%
Contains more Phosphorus +125.3%
Contains less Sodium -70%
Contains more Zinc +101.6%
Contains more Copper +382.6%
Contains more Selenium +502.3%
Equal in Manganese - 1.95

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
6
:
4
Sunflower seed
Sunflower seed
Contains more Vitamin A +83120%
Contains more Vitamin C +5357.1%
Contains more Vitamin B2 +158.9%
Contains more Vitamin B6 +82.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +17.9%
Contains more Vitamin B1 +351.2%
Contains more Folate +114.2%
Equal in Vitamin B3 - 8.335
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +83120%
Contains more Vitamin C +5357.1%
Contains more Vitamin B2 +158.9%
Contains more Vitamin B6 +82.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +17.9%
Contains more Vitamin B1 +351.2%
Contains more Folate +114.2%
Equal in Vitamin B3 - 8.335

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
3
:
2
Sunflower seed
Sunflower seed
Contains more Carbs +183.2%
Contains more Water +70.2%
Contains more Other +99.3%
Contains more Protein +73%
Contains more Fats +198%
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
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +183.2%
Contains more Water +70.2%
Contains more Other +99.3%
Contains more Protein +73%
Contains more Fats +198%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +573.7%
Contains more Polyunsaturated fat +176.4%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +573.7%
Contains more Polyunsaturated fat +176.4%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Sunflower seed Opinion
Net carbs 29.43g 11.4g Cayenne pepper
Protein 12.01g 20.78g Sunflower seed
Fats 17.27g 51.46g Sunflower seed
Carbs 56.63g 20g Cayenne pepper
Calories 318kcal 584kcal Sunflower seed
Sugar 10.34g 2.62g Sunflower seed
Fiber 27.2g 8.6g Cayenne pepper
Calcium 148mg 78mg Cayenne pepper
Iron 7.8mg 5.25mg Cayenne pepper
Magnesium 152mg 325mg Sunflower seed
Phosphorus 293mg 660mg Sunflower seed
Potassium 2014mg 645mg Cayenne pepper
Sodium 30mg 9mg Sunflower seed
Zinc 2.48mg 5mg Sunflower seed
Copper 0.373mg 1.8mg Sunflower seed
Manganese 2mg 1.95mg Cayenne pepper
Selenium 8.8µg 53µg Sunflower seed
Vitamin A 41610IU 50IU Cayenne pepper
Vitamin A RAE 2081µg 3µg Cayenne pepper
Vitamin E 29.83mg 35.17mg Sunflower seed
Vitamin C 76.4mg 1.4mg Cayenne pepper
Vitamin B1 0.328mg 1.48mg Sunflower seed
Vitamin B2 0.919mg 0.355mg Cayenne pepper
Vitamin B3 8.701mg 8.335mg Cayenne pepper
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 2.45mg 1.345mg Cayenne pepper
Folate 106µg 227µg Sunflower seed
Vitamin K 80.3µg 0µg Cayenne pepper
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 3.26g 4.455g Cayenne pepper
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 2.75g 18.528g Sunflower seed
Polyunsaturated fat 8.37g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
388%
Cayenne pepper
156%
Sunflower seed
Minerals Daily Need Coverage Score
125%
Cayenne pepper
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 7.72g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 1.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.