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  6. Cayenne pepper vs. Flax seeds

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

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Differences between cayenne pepper and flax seeds

  • Cayenne pepper is higher in vitamin A, vitamin E, vitamin B6, vitamin C, vitamin K, and vitamin B2; however, flax seeds are richer in vitamin B1, copper, magnesium, and phosphorus.
  • Cayenne pepper's daily need coverage for vitamin A is 231% higher.
  • Cayenne pepper has 127 times more vitamin C than flax seeds. While cayenne pepper has 76.4mg of vitamin C, flax seeds have only 0.6mg.

The food types used in this comparison are Spices, pepper, red or cayenne and Seeds, flaxseed.

Infographic

Cayenne pepper vs Flax seeds infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +36.1%
Contains more MagnesiumMagnesium +157.9%
Contains more CalciumCalcium +72.3%
Contains more CopperCopper +227.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +119.1%
Contains more ManganeseManganese +24.1%
Contains more SeleniumSelenium +188.6%
~equal in Sodium ~30mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 255% 0% 694% 597% 82% 212% 163% 0% 565% 0% 201% 80%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +12633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9522.6%
Contains more Vitamin B2Vitamin B2 +470.8%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin B6Vitamin B6 +418%
Contains more Vitamin KVitamin K +1767.4%
Contains more FolateFolate +21.8%
Contains more Vitamin B1Vitamin B1 +401.2%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Flax seeds DV% diff.
Vitamin A 2081µg 0µg 231%
Vitamin E 29.83mg 0.31mg 197%
Vitamin B6 2.45mg 0.473mg 152%
Polyunsaturated fat 8.37g 28.73g 136%
Vitamin B1 0.328mg 1.644mg 110%
Copper 0.373mg 1.22mg 94%
Vitamin C 76.4mg 0.6mg 84%
Vitamin K 80.3µg 4.3µg 63%
Vitamin B2 0.919mg 0.161mg 58%
Magnesium 152mg 392mg 57%
Phosphorus 293mg 642mg 50%
Fats 17.27g 42.16g 38%
Potassium 2014mg 813mg 35%
Vitamin B3 8.701mg 3.08mg 35%
Selenium 8.8µg 25.4µg 30%
Iron 7.8mg 5.73mg 26%
Manganese 2mg 2.482mg 21%
Vitamin B5 0.985mg 20%
Zinc 2.48mg 4.34mg 17%
Protein 12.01g 18.29g 13%
Monounsaturated fat 2.75g 7.527g 12%
Calories 318kcal 534kcal 11%
Calcium 148mg 255mg 11%
Carbs 56.63g 28.88g 9%
Folate 106µg 87µg 5%
Choline 51.5mg 78.7mg 5%
Saturated fat 3.26g 3.663g 2%
Protein per 100 calories 3.8g 3.4g N/A
Calories per 10 g protein 265kcal 292kcal N/A
Weight per 100 calories 31g 19g N/A
Unsaturated / Saturated Fat ratio 3.4 9.9 N/A
Net carbs 29.43g 1.58g N/A
Sugar 10.34g 1.55g N/A
Fiber 27.2g 27.3g 0%
Sodium 30mg 30mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +96.1%
Contains more WaterWater +15.7%
Contains more ProteinProtein +52.3%
Contains more FatsFats +144.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -11%
Contains more Mono. FatMonounsaturated fat +173.7%
Contains more Poly. FatPolyunsaturated fat +243.2%

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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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.