Cayenne Pepper vs. Beets
Nutrition comparison of Cayenne Pepper and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and beets:
- Both beets and cayenne pepper are high in dietary fiber and potassium.
- Beet has 119.7 times less saturated fat than cayenne pepper.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than beet.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and beet has 86% less calories than cayenne pepper - beet has 43 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is much lighter in carbs, much heavier in fat and similar to beets for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Beets | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 53% | 83% |
| Fat | 36% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and beet has 83% less carbohydrates than cayenne pepper - beet has 9.6g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both beets and cayenne pepper are high in dietary fiber. Cayenne pepper has 871% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Beets and cayenne pepper contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and cayenne pepper has 10.3g of sugar.
Protein
protein
Cayenne pepper is an excellent source of protein and it has 646% more protein than beet - beet has 1.6g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Beet has 119.7 times less saturated fat than cayenne pepper - beet has 0.03g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Cayenne pepper is an excellent source of Vitamin C and it has 14 times more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Cayenne pepper is an excellent source of Vitamin A and it has 1039 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and cayenne pepper has 2081ug of Vitamin A.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 744 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and cayenne pepper has 80.3ug of Vitamin K.
The B Vitamins
Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid. Both cayenne pepper and beets contain significant amounts of folate.
| Cayenne Pepper | Beets | |
|---|---|---|
| Thiamin | 0.328 MG | 0.031 MG |
| Riboflavin | 0.919 MG | 0.04 MG |
| Niacin | 8.701 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 2.45 MG | 0.067 MG |
| Folate | 106 UG | 109 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 825% more calcium than beet - beet has 16mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 875% more iron than beet - beet has 0.8mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both beets and cayenne pepper are high in potassium. Cayenne pepper has 520% more potassium than beet - beet has 325mg of potassium per 100 grams and cayenne pepper has 2014mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cayenne Pepper | Beets | |
|---|---|---|
| beta-carotene | 21840 UG | 20 UG |
| lutein + zeaxanthin | 13157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cayenne Pepper | Beets | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.005 G |
| Total | 0.66 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than beet per 100 grams.
| Cayenne Pepper | Beets | |
|---|---|---|
| linoleic acid | 7.71 G | 0.055 G |
| Total | 7.71 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cayenne Pepper (Spices, pepper, red or cayenne) and Beets (Beets, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and beet has 90% less calories than cayenne pepper - beet has 43 calories in 100g and cayenne pepper has 318 calories.
Does beets or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and beet has 80% fewer carbohydrates than cayenne pepper - beet has 9.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does beets or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 830% more calcium than beet - beet has 16mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does beets or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 880% more iron than beet - beet has 0.8mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does beets or cayenne pepper contain more potassium?
Both beets and cayenne pepper are high in potassium. Cayenne pepper has 520% more potassium than beet - beet has 325mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.