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  6. Cayenne pepper vs. Sunflower seeds

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

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What are the differences between cayenne pepper and sunflower seeds?

  • Cayenne pepper is higher in vitamin A, vitamin B6, vitamin C, fiber, and vitamin K, yet sunflower seeds are higher in copper, vitamin B1, selenium, fats, and phosphorus.
  • Cayenne pepper's daily need coverage for vitamin A is 231% more.
  • The glycemic index of sunflower seeds is lower.

We used Spices, pepper, red or cayenne and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Cayenne pepper vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +212.2%
Contains more IronIron +48.6%
Contains more MagnesiumMagnesium +113.8%
Contains more CopperCopper +382.6%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +502.3%
~equal in Manganese ~1.95mg

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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +5357.1%
Contains more Vitamin AVitamin A +69266.7%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +17.9%
Contains more Vitamin B1Vitamin B1 +351.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +114.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cayenne pepper Sunflower seeds DV% diff.
Vitamin A 2081µg 3µg 231%
Copper 0.373mg 1.8mg 159%
Polyunsaturated fat 8.37g 23.137g 98%
Vitamin B1 0.328mg 1.48mg 96%
Vitamin B6 2.45mg 1.345mg 85%
Vitamin C 76.4mg 1.4mg 83%
Selenium 8.8µg 53µg 80%
Fiber 27.2g 8.6g 74%
Vitamin K 80.3µg 0µg 67%
Fats 17.27g 51.46g 53%
Phosphorus 293mg 660mg 52%
Vitamin B2 0.919mg 0.355mg 43%
Magnesium 152mg 325mg 41%
Potassium 2014mg 645mg 40%
Monounsaturated fat 2.75g 18.528g 39%
Vitamin E 29.83mg 35.17mg 36%
Iron 7.8mg 5.25mg 32%
Folate 106µg 227µg 30%
Zinc 2.48mg 5mg 23%
Vitamin B5 1.13mg 23%
Protein 12.01g 20.78g 18%
Calories 318kcal 584kcal 13%
Carbs 56.63g 20g 12%
Calcium 148mg 78mg 7%
Saturated fat 3.26g 4.455g 5%
Manganese 2mg 1.95mg 2%
Vitamin B3 8.701mg 8.335mg 2%
Sodium 30mg 9mg 1%
Choline 51.5mg 55.1mg 1%
Protein per 100 calories 3.8g 3.6g N/A
Calories per 10 g protein 265kcal 281kcal N/A
Weight per 100 calories 31g 17g N/A
Unsaturated / Saturated Fat ratio 3.4 9.4 N/A
Net carbs 29.43g 11.4g N/A
Sugar 10.34g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 (EPA) 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +183.2%
Contains more WaterWater +70.2%
Contains more ProteinProtein +73%
Contains more FatsFats +198%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -26.8%
Contains more Mono. FatMonounsaturated fat +573.7%
Contains more Poly. FatPolyunsaturated fat +176.4%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.