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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.
Contains more Iron +47.4%
Contains more Phosphorus +11.4%
Contains less Sodium -75%
Contains more Calcium +67.2%
Contains more Magnesium +90%
Contains more Potassium +1720.5%
Contains more Copper +46.2%
Contains more Manganese +196.6%
Contains more Selenium +58.1%
Equal in Zinc - 1.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 80% 537% 65% 76% 7% 1% 31% 304% 561% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Iron +47.4%
Contains more Phosphorus +11.4%
Contains less Sodium -75%
Contains more Calcium +67.2%
Contains more Magnesium +90%
Contains more Potassium +1720.5%
Contains more Copper +46.2%
Contains more Manganese +196.6%
Contains more Selenium +58.1%
Equal in Zinc - 1.19

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 Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +390.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +439.2%
Contains more Vitamin B6 +191%
Contains more Folate +70%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 6% 30% 4% 0% 24% 8% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +390.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +439.2%
Contains more Vitamin B6 +191%
Contains more Folate +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +53.8%
Contains more Other +33.4%
Equal in Protein - 10.39
Equal in Carbs - 63.95
Equal in Water - 12.46
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 Fats +53.8%
Contains more Other +33.4%
Equal in Protein - 10.39
Equal in Carbs - 63.95
Equal in Water - 12.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +62%
Equal in Monounsaturated Fat - 0.739
31% 39% 30%
Saturated Fat: 0.626 g
Monounsaturated Fat: 0.789 g
Polyunsaturated fat: 0.616 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +62%
Equal in Monounsaturated Fat - 0.739

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
Net carbs 42.41g 38.65g White pepper
Protein 10.4g 10.39g White pepper
Fats 2.12g 3.26g Black pepper
Carbs 68.61g 63.95g White pepper
Calories 296kcal 251kcal White pepper
Fructose 0.23g Black pepper
Sugar 0.64g White pepper
Fiber 26.2g 25.3g White pepper
Calcium 265mg 443mg Black pepper
Iron 14.31mg 9.71mg White pepper
Magnesium 90mg 171mg Black pepper
Phosphorus 176mg 158mg White pepper
Potassium 73mg 1329mg Black pepper
Sodium 5mg 20mg White pepper
Zinc 1.13mg 1.19mg Black pepper
Copper 0.91mg 1.33mg Black pepper
Manganese 4.3mg 12.753mg Black pepper
Selenium 3.1µg 4.9µg Black pepper
Vitamin A 0IU 547IU Black pepper
Vitamin A RAE 0µg 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin C 21mg 0mg White 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
Folate 10µg 17µg Black pepper
Vitamin K 163.7µg 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
Saturated Fat 0.626g 1.392g White pepper
Monounsaturated Fat 0.789g 0.739g White pepper
Polyunsaturated fat 0.616g 0.998g 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 Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
White pepper
60%
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.