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Cayenne pepper vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Cayenne pepper and Walnut?

  • Cayenne pepper is richer in Vitamin A, Vitamin E, Vitamin B6, Vitamin C, Fiber, Vitamin K, Iron, and Vitamin B2, yet Walnut is richer in Copper, and Manganese.
  • Cayenne pepper's daily need coverage for Vitamin A is 231% higher.
  • Cayenne pepper has 59 times more Vitamin C than Walnut. Cayenne pepper has 76.4mg of Vitamin C, while Walnut has 1.3mg.

We used Spices, pepper, red or cayenne and Nuts, walnuts, english types in this comparison.

Infographic

Cayenne pepper vs Walnut 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%
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +51%
Contains more PotassiumPotassium +356.7%
Contains more IronIron +168%
Contains more SeleniumSelenium +79.6%
Contains more CopperCopper +325.2%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +70.7%
~equal in Magnesium ~158mg

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%
Walnut
1
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +5776.9%
Contains more Vitamin AVitamin A +207950%
Contains more Vitamin EVitamin E +4161.4%
Contains more Vitamin B2Vitamin B2 +512.7%
Contains more Vitamin B3Vitamin B3 +673.4%
Contains more Vitamin B6Vitamin B6 +356.2%
Contains more Vitamin KVitamin K +2874.1%
Contains more CholineCholine +31.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.341mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +313.1%
Contains more WaterWater +97.8%
Contains more OtherOther +239.3%
Contains more ProteinProtein +26.8%
Contains more FatsFats +277.6%

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -46.8%
Contains more Mono. FatMonounsaturated Fat +224.8%
Contains more Poly. FatPolyunsaturated fat +463.6%

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Walnut Opinion
Calories 318kcal 654kcal Walnut
Protein 12.01g 15.23g Walnut
Fats 17.27g 65.21g Walnut
Vitamin C 76.4mg 1.3mg Cayenne pepper
Net carbs 29.43g 7.01g Cayenne pepper
Carbs 56.63g 13.71g Cayenne pepper
Magnesium 152mg 158mg Walnut
Calcium 148mg 98mg Cayenne pepper
Potassium 2014mg 441mg Cayenne pepper
Iron 7.8mg 2.91mg Cayenne pepper
Sugar 10.34g 2.61g Walnut
Fiber 27.2g 6.7g Cayenne pepper
Copper 0.373mg 1.586mg Walnut
Zinc 2.48mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 293mg 346mg Walnut
Sodium 30mg 2mg Walnut
Vitamin A 41610IU 20IU Cayenne pepper
Vitamin A 2081µg 1µg Cayenne pepper
Vitamin E 29.83mg 0.7mg Cayenne pepper
Manganese 2mg 3.414mg Walnut
Selenium 8.8µg 4.9µg Cayenne pepper
Vitamin B1 0.328mg 0.341mg Walnut
Vitamin B2 0.919mg 0.15mg Cayenne pepper
Vitamin B3 8.701mg 1.125mg Cayenne pepper
Vitamin B5 0.57mg Walnut
Vitamin B6 2.45mg 0.537mg Cayenne pepper
Vitamin K 80.3µg 2.7µg Cayenne pepper
Folate 106µg 98µg Cayenne pepper
Choline 51.5mg 39.2mg Cayenne pepper
Saturated Fat 3.26g 6.126g Cayenne pepper
Monounsaturated Fat 2.75g 8.933g Walnut
Polyunsaturated fat 8.37g 47.174g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Walnut
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
360%
Cayenne pepper
32%
Walnut
Minerals Daily Need Coverage Score
125%
Cayenne pepper
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 2.866g)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $2.5)
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 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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.