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Wheat vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the differences between wheat and cayenne pepper?

  • Wheat is higher in selenium, manganese, phosphorus, and copper, yet cayenne pepper is higher in vitamin A, vitamin B6, vitamin C, vitamin B2, iron, and potassium.
  • Cayenne pepper's daily need coverage for vitamin A is 832% more.
  • Wheat has 10 times more selenium than cayenne pepper. While wheat has 89.4µg of selenium, cayenne pepper has only 8.8µg.
  • The glycemic index of cayenne pepper is lower.

We used Wheat, durum and Spices, pepper, red or cayenne types in this article.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
Contains more CopperCopper +48.3%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +915.9%
Contains more CalciumCalcium +335.3%
Contains more PotassiumPotassium +367.3%
Contains more IronIron +121.6%
~equal in Magnesium ~152mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +659.5%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B6Vitamin B6 +484.7%
Contains more FolateFolate +146.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cayenne pepper DV% diff.
Vitamin A 0µg 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 0.419mg 2.45mg 156%
Selenium 89.4µg 8.8µg 147%
Fiber 27.2g 109%
Vitamin C 0mg 76.4mg 85%
Vitamin K 80.3µg 67%
Vitamin B2 0.121mg 0.919mg 61%
Iron 3.52mg 7.8mg 54%
Polyunsaturated fat 0.978g 8.37g 49%
Potassium 431mg 2014mg 47%
Manganese 3.012mg 2mg 44%
Phosphorus 508mg 293mg 31%
Fats 2.47g 17.27g 23%
Copper 0.553mg 0.373mg 20%
Vitamin B5 0.935mg 19%
Folate 43µg 106µg 16%
Zinc 4.16mg 2.48mg 15%
Saturated fat 0.454g 3.26g 13%
Vitamin B3 6.738mg 8.701mg 12%
Calcium 34mg 148mg 11%
Choline 51.5mg 9%
Vitamin B1 0.419mg 0.328mg 8%
Monounsaturated fat 0.344g 2.75g 6%
Carbs 71.13g 56.63g 5%
Protein 13.68g 12.01g 3%
Magnesium 144mg 152mg 2%
Calories 339kcal 318kcal 1%
Sodium 2mg 30mg 1%
Net carbs 71.13g 29.43g N/A
Sugar 10.34g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +13.9%
Contains more CarbsCarbs +25.6%
Contains more WaterWater +35.9%
Contains more FatsFats +599.2%
Contains more OtherOther +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +699.4%
Contains more Poly. FatPolyunsaturated fat +755.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.