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  6. White pepper vs. Black pepper

White pepper vs. Black pepper — In-Depth Nutrition Comparison

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Important differences between White pepper and Black pepper

  • White pepper has more Iron, and Vitamin C, however, Black pepper is richer in Manganese, Copper, Potassium, Magnesium, Calcium, Vitamin B6, Vitamin B1, and Vitamin B3.
  • Black pepper's daily need coverage for Manganese is 368% more.

The food varieties used in the comparison are Spices, pepper, white and Spices, pepper, black.

Infographic

White pepper vs Black 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 64% 80% 6.4% 537% 303% 31% 75% 0.65% 561% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more IronIron +47.4%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +67.2%
Contains more PotassiumPotassium +1720.5%
Contains more CopperCopper +46.2%
Contains more ManganeseManganese +196.6%
Contains more SeleniumSelenium +58.1%
~equal in Zinc ~1.19mg

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 70% 0% 0% 0% 5.5% 29% 4% 0% 23% 0% 0% 7.5% 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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +439.2%
Contains more Vitamin B6Vitamin B6 +191%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 69% 11% 7%
Protein: 10.4 g
Fats: 2.12 g
Carbs: 68.61 g
Water: 11.42 g
Other: 7.45 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more FatsFats +53.8%
Contains more OtherOther +33.4%
~equal in Protein ~10.39g
~equal in Carbs ~63.95g
~equal in Water ~12.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 39% 30%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 0.789 g
Polyunsaturated fat: Poly. Fat 0.616 g
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated Fat -55%
Contains more Poly. FatPolyunsaturated fat +62%
~equal in Monounsaturated Fat ~0.739g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White pepper Black pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White pepper Black pepper Opinion
Calories 296kcal 251kcal White pepper
Protein 10.4g 10.39g White pepper
Fats 2.12g 3.26g Black pepper
Vitamin C 21mg 0mg White pepper
Net carbs 42.41g 38.65g White pepper
Carbs 68.61g 63.95g White pepper
Magnesium 90mg 171mg Black pepper
Calcium 265mg 443mg Black pepper
Potassium 73mg 1329mg Black pepper
Iron 14.31mg 9.71mg White pepper
Sugar 0.64g White pepper
Fiber 26.2g 25.3g White pepper
Copper 0.91mg 1.33mg Black pepper
Zinc 1.13mg 1.19mg Black pepper
Phosphorus 176mg 158mg White pepper
Sodium 5mg 20mg White pepper
Vitamin A 0IU 547IU Black pepper
Vitamin A 0µg 27µg Black pepper
Vitamin E 1.04mg Black pepper
Manganese 4.3mg 12.753mg Black pepper
Selenium 3.1µg 4.9µg Black pepper
Vitamin B1 0.022mg 0.108mg Black pepper
Vitamin B2 0.126mg 0.18mg Black pepper
Vitamin B3 0.212mg 1.143mg Black pepper
Vitamin B5 1.399mg Black pepper
Vitamin B6 0.1mg 0.291mg Black pepper
Vitamin K 163.7µg Black pepper
Folate 10µg 17µg Black pepper
Choline 11.3mg Black pepper
Saturated Fat 0.626g 1.392g White pepper
Monounsaturated Fat 0.789g 0.739g White pepper
Polyunsaturated fat 0.616g 0.998g Black pepper
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White pepper Black pepper
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
11%
White pepper
56%
Black pepper
Minerals Daily Need Coverage Score
167%
White pepper
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
White pepper
White pepper is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
White pepper
White pepper contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
White pepper
White pepper is lower in Saturated Fat (difference - 0.766g)
Which food is lower in glycemic index?
White pepper
White pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
White pepper
White pepper is cheaper (difference - $2.5)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170933/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.