Cayenne pepper vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between cayenne pepper and chia seeds?

Cayenne pepper is higher in vitamin E, vitamin C, vitamin B2, and potassium, yet chia seeds are higher in selenium, phosphorus, copper, calcium, magnesium, and manganese.
Cayenne pepper's daily need coverage for vitamin E is 196% more.
Cayenne pepper has 48 times more vitamin C than chia seeds. While cayenne pepper has 76.4mg of vitamin C, chia seeds have only 1.6mg.
The glycemic index of chia seeds is lower.

We used Spices, pepper, red or cayenne and Seeds, chia seeds, dried types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cayenne pepper

Chia seeds

Contains more PotassiumPotassium

+394.8%

Contains more MagnesiumMagnesium	+120.4%
Contains more CalciumCalcium	+326.4%
Contains more CopperCopper	+147.7%
Contains more ZincZinc	+84.7%
Contains more PhosphorusPhosphorus	+193.5%
Contains less SodiumSodium	-46.7%
Contains more ManganeseManganese	+36.2%
Contains more SeleniumSelenium	+527.3%

~equal in Iron ~7.72mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cayenne pepper

Chia seeds

Contains more Vitamin CVitamin C	+4675%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+5866%
Contains more Vitamin B2Vitamin B2	+440.6%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+116.3%

Contains more Vitamin B1Vitamin B1

+89%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~8.83mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Vitamin A	2081µg		231%
Vitamin E	29.83mg	0.5mg	196%
Vitamin B6	2.45mg		188%
Polyunsaturated fat	8.37g	23.665g	102%
Selenium	8.8µg	55.2µg	84%
Vitamin C	76.4mg	1.6mg	83%
Phosphorus	293mg	860mg	81%
Vitamin K	80.3µg		67%
Copper	0.373mg	0.924mg	61%
Vitamin B2	0.919mg	0.17mg	58%
Calcium	148mg	631mg	48%
Potassium	2014mg	407mg	47%
Magnesium	152mg	335mg	44%
Omega-6 (Linoleic acid)		5.835g	34%
Manganese	2mg	2.723mg	31%
Fiber	27.2g	34.4g	29%
Vitamin B1	0.328mg	0.62mg	24%
Fats	17.27g	30.74g	21%
Zinc	2.48mg	4.58mg	19%
Folate	106µg	49µg	14%
Protein	12.01g	16.54g	9%
Choline	51.5mg		9%
Calories	318kcal	486kcal	8%
Carbs	56.63g	42.12g	5%
Iron	7.8mg	7.72mg	1%
Sodium	30mg	16mg	1%
Vitamin B3	8.701mg	8.83mg	1%
Monounsaturated fat	2.75g	2.309g	1%
Protein per 100 calories	3.8g	3.4g	N/A
Calories per 10 g protein	265kcal	294kcal	N/A
Weight per 100 calories	31g	21g	N/A
Unsaturated / Saturated Fat ratio	3.4	7.8	N/A
Net carbs	29.43g	7.72g	N/A
Sugar	10.34g		N/A
Trans fat		0.14g	N/A
Saturated fat	3.26g	3.33g	0%
Tryptophan		0.436mg	0%
Threonine		0.709mg	0%
Isoleucine		0.801mg	0%
Leucine		1.371mg	0%
Lysine		0.97mg	0%
Methionine		0.588mg	0%
Phenylalanine		1.016mg	0%
Valine		0.95mg	0%
Histidine		0.531mg	0%