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Spinach vs. Cayenne pepper — In-Depth Nutrition Comparison

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How are Spinach and Cayenne pepper different?

  • Spinach is higher in Vitamin K, however, Cayenne pepper is richer in Vitamin E , Vitamin A RAE, Vitamin B6, Fiber, Vitamin C, Iron, Vitamin B2, Vitamin B3, and Manganese.
  • Daily need coverage for Vitamin K from Spinach is 344% higher.

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

Infographic

Spinach vs Cayenne pepper 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.
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 - 148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
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 - 148

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.
:
Contains more Folate +37.7%
Contains more Vitamin K +514.7%
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%
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%
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%
Contains more Folate +37.7%
Contains more Vitamin K +514.7%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Cayenne pepper
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 Spinach Cayenne pepper Opinion
Net carbs 1.35g 29.43g Cayenne pepper
Protein 2.97g 12.01g Cayenne pepper
Fats 0.26g 17.27g Cayenne pepper
Carbs 3.75g 56.63g Cayenne pepper
Calories 23kcal 318kcal Cayenne pepper
Sugar 0.43g 10.34g Spinach
Fiber 2.4g 27.2g Cayenne pepper
Calcium 136mg 148mg Cayenne pepper
Iron 3.57mg 7.8mg Cayenne pepper
Magnesium 87mg 152mg Cayenne pepper
Phosphorus 56mg 293mg Cayenne pepper
Potassium 466mg 2014mg Cayenne pepper
Sodium 70mg 30mg Cayenne pepper
Zinc 0.76mg 2.48mg Cayenne pepper
Copper 0.174mg 0.373mg Cayenne pepper
Manganese 0.935mg 2mg Cayenne pepper
Selenium 1.5µg 8.8µg Cayenne pepper
Vitamin A 10481IU 41610IU Cayenne pepper
Vitamin A RAE 524µg 2081µg Cayenne pepper
Vitamin E 2.08mg 29.83mg Cayenne pepper
Vitamin C 9.8mg 76.4mg Cayenne pepper
Vitamin B1 0.095mg 0.328mg Cayenne pepper
Vitamin B2 0.236mg 0.919mg Cayenne pepper
Vitamin B3 0.49mg 8.701mg Cayenne pepper
Vitamin B5 0.145mg Spinach
Vitamin B6 0.242mg 2.45mg Cayenne pepper
Folate 146µg 106µg Spinach
Vitamin K 493.6µg 80.3µg 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 0.043g 3.26g Spinach
Monounsaturated Fat 0.006g 2.75g Cayenne pepper
Polyunsaturated fat 0.109g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Cayenne pepper
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
183%
Spinach
388%
Cayenne pepper
Minerals Daily Need Coverage Score
52%
Spinach
125%
Cayenne pepper

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.