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Cayenne pepper vs. Turmeric — In-Depth Nutrition Comparison

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The main differences between cayenne pepper and turmeric

  • Cayenne pepper has more vitamin A, vitamin B6, vitamin E, vitamin C, vitamin B2, vitamin K, and vitamin B3; however, turmeric has more manganese, iron, and copper.
  • Daily need coverage for manganese for turmeric is 774% higher.
  • Cayenne pepper has a higher glycemic index than turmeric.

Food types used in this article are Spices, pepper, red or cayenne and Spices, turmeric, ground.

Infographic

Cayenne pepper vs Turmeric 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more SeleniumSelenium +41.9%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +13.5%
Contains more IronIron +605.1%
Contains more CopperCopper +248.5%
Contains more ZincZinc +81.5%
Contains more ManganeseManganese +890%
~equal in Potassium ~2080mg
~equal in Phosphorus ~299mg
~equal in Sodium ~27mg

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%
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +10814.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +573.4%
Contains more Vitamin B1Vitamin B1 +465.5%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B3Vitamin B3 +544.5%
Contains more Vitamin B6Vitamin B6 +2189.7%
Contains more Vitamin KVitamin K +499.3%
Contains more FolateFolate +430%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~49.2mg

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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more ProteinProtein +24.1%
Contains more FatsFats +431.4%
Contains more CarbsCarbs +18.6%
Contains more WaterWater +59.6%
Contains more OtherOther +17.2%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains more Mono. FatMonounsaturated fat +512.5%
Contains more Poly. FatPolyunsaturated fat +1007.1%
Contains less Sat. FatSaturated fat -43.6%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Turmeric DV% diff.
Manganese 2mg 19.8mg 774%
Iron 7.8mg 55mg 590%
Vitamin A 2081µg 0µg 231%
Vitamin B6 2.45mg 0.107mg 180%
Vitamin E 29.83mg 4.43mg 169%
Copper 0.373mg 1.3mg 103%
Vitamin C 76.4mg 0.7mg 84%
Vitamin B2 0.919mg 0.15mg 59%
Vitamin K 80.3µg 13.4µg 56%
Polyunsaturated fat 8.37g 0.756g 51%
Vitamin B3 8.701mg 1.35mg 46%
Vitamin B1 0.328mg 0.058mg 23%
Folate 106µg 20µg 22%
Fats 17.27g 3.25g 22%
Fiber 27.2g 22.7g 18%
Zinc 2.48mg 4.5mg 18%
Magnesium 152mg 208mg 13%
Vitamin B5 0.542mg 11%
Saturated fat 3.26g 1.838g 6%
Monounsaturated fat 2.75g 0.449g 6%
Selenium 8.8µg 6.2µg 5%
Protein 12.01g 9.68g 5%
Carbs 56.63g 67.14g 4%
Potassium 2014mg 2080mg 2%
Calcium 148mg 168mg 2%
Phosphorus 293mg 299mg 1%
Fructose 0.45g 1%
Calories 318kcal 312kcal 0%
Net carbs 29.43g 44.44g N/A
Sugar 10.34g 3.21g N/A
Sodium 30mg 27mg 0%
Trans fat 0.056g N/A
Choline 51.5mg 49.2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Turmeric
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
23%
Turmeric
Minerals Daily Need Coverage Score
125%
Cayenne pepper
575%
Turmeric

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 7.13g)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Turmeric
Turmeric is lower in Saturated fat (difference - 1.422g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric 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 cheaper?
?
The foods are relatively equal in price ($2.5)

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.