Cayenne Pepper vs. Broccoli
Nutrition comparison of Cayenne Pepper and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and broccoli:
- Both broccoli and cayenne pepper are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli has 27.6 times less saturated fat than cayenne pepper.
- Broccoli has 5 times less sugar than cayenne pepper.
- Broccoli is a great source of Vitamin K.
- Cayenne pepper has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than cayenne pepper.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin E, iron and protein.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and broccoli has 89% less calories than cayenne pepper - broccoli has 34 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Broccoli | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 53% | 65% |
| Fat | 36% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and broccoli has 88% less carbohydrates than cayenne pepper - broccoli has 6.6g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both broccoli and cayenne pepper are high in dietary fiber. Cayenne pepper has 946% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Broccoli has 5 times less sugar than cayenne pepper - broccoli has 1.7g 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 326% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Broccoli has 27.6 times less saturated fat than cayenne pepper - broccoli has 0.11g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both broccoli and cayenne pepper are high in Vitamin C. Broccoli has 17% more Vitamin C than cayenne pepper - broccoli has 89.2mg 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 66 times more Vitamin A than broccoli - broccoli has 31ug 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 37 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 27% more Vitamin K than cayenne pepper - broccoli has 101.6ug 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, broccoli contains more pantothenic acid. Both cayenne pepper and broccoli contain significant amounts of folate.
| Cayenne Pepper | Broccoli | |
|---|---|---|
| Thiamin | 0.328 MG | 0.071 MG |
| Riboflavin | 0.919 MG | 0.117 MG |
| Niacin | 8.701 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 2.45 MG | 0.175 MG |
| Folate | 106 UG | 63 UG |
Minerals
calcium
Both broccoli and cayenne pepper are high in calcium. Cayenne pepper has 215% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 968% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both broccoli and cayenne pepper are high in potassium. Cayenne pepper has 537% more potassium than broccoli - broccoli has 316mg 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 has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than cayenne pepper per 100 grams.
| Cayenne Pepper | Broccoli | |
|---|---|---|
| beta-carotene | 21840 UG | 361 UG |
| lutein + zeaxanthin | 13157 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Cayenne Pepper | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.0215 G |
| Total | 0.66 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than broccoli per 100 grams.
| Cayenne Pepper | Broccoli | |
|---|---|---|
| linoleic acid | 7.71 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 Broccoli (Broccoli, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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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5% | potassium | 5% |
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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% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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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 broccoli or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and broccoli has 90% less calories than cayenne pepper - broccoli has 34 calories in 100g and cayenne pepper has 318 calories.
Does broccoli or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and broccoli has 90% fewer carbohydrates than cayenne pepper - broccoli has 6.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does broccoli or cayenne pepper contain more calcium?
Both broccoli and cayenne pepper are high in calcium. Cayenne pepper has 220% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does broccoli or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 970% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does broccoli or cayenne pepper contain more potassium?
Both broccoli and cayenne pepper are high in potassium. Cayenne pepper has 540% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.