Chia Seeds vs. Cayenne Pepper
Nutrition comparison of Chia Seeds and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cayenne pepper:
- Both chia seeds and cayenne pepper are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cayenne pepper has more riboflavin, Vitamin B6 and folate.
- Cayenne pepper has signficantly more Vitamin K than chia seed.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and cayenne pepper are high in calories. Chia seed has 53% more calories than cayenne pepper - chia seed has 486 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, chia seeds is lighter in carbs, heavier in fat and similar to cayenne pepper for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cayenne Pepper | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 33% | 53% |
| Fat | 54% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and cayenne pepper are high in carbohydrates. Cayenne pepper has 34% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both chia seeds and cayenne pepper are high in dietary fiber. Chia seed has 26% more dietary fiber than cayenne pepper - chia seed has 34.4g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Chia seed has less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and cayenne pepper are high in protein. Chia seed has 38% more protein than cayenne pepper - chia seed has 16.5g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Chia seeds and cayenne pepper contain similar amounts of saturated fat - chia seed has 3.3g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
trans fat
Both chia seeds and cayenne pepper are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cayenne pepper does not contain significant amounts.
Vitamins
Vitamin C
Cayenne pepper is an excellent source of Vitamin C and it has 46 times more Vitamin C than chia seed - chia seed has 1.6mg 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 more Vitamin A than chia seed - cayenne pepper has 2081ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 58 times more Vitamin E than chia seed - chia seed has 0.5mg 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 chia seed - cayenne pepper has 80.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Cayenne pepper has more riboflavin, Vitamin B6 and folate. Both chia seeds and cayenne pepper contain significant amounts of thiamin and niacin.
| Chia Seeds | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.62 MG | 0.328 MG |
| Riboflavin | 0.17 MG | 0.919 MG |
| Niacin | 8.83 MG | 8.701 MG |
| Vitamin B6 | ~ | 2.45 MG |
| Folate | 49 UG | 106 UG |
Minerals
calcium
Both chia seeds and cayenne pepper are high in calcium. Chia seed has 326% more calcium than cayenne pepper - chia seed has 631mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both chia seeds and cayenne pepper are high in iron. Chia seed is very similar to chia seed for iron - chia seed has 7.7mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both chia seeds and cayenne pepper are high in potassium. Cayenne pepper has 395% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and cayenne pepper has 2014mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cayenne pepper per 100 grams.
| Chia Seeds | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.66 G |
| Total | 17.83 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and cayenne pepper contain significant amounts of linoleic acid.
| Chia Seeds | Cayenne Pepper | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 7.71 G |
| Total | 5.928 G | 7.71 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: Chia Seeds (Seeds, chia seeds, dried) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Chia Seeds g
()
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Daily Values (%) |
Cayenne Pepper 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or cayenne pepper contain more calories in 100 grams?Both chia seeds and cayenne pepper are high in calories. Chia seed has 50% more calories than cayenne pepper - chia seed has 486 calories in 100g and cayenne pepper has 318 calories.
Does chia seeds or cayenne pepper have more carbohydrates?
By weight, both chia seeds and cayenne pepper are high in carbohydrates. cayenne pepper has 30% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does chia seeds or cayenne pepper contain more calcium?
Both chia seeds and cayenne pepper are high in calcium. Chia seed has 330% more calcium than cayenne pepper - chia seed has 631mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does chia seeds or cayenne pepper contain more iron?
Both chia seeds and cayenne pepper are high in iron. Chia seed is very similar to chia seed for iron - chia seed has 7.7mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does chia seeds or cayenne pepper contain more potassium?
Both chia seeds and cayenne pepper are high in potassium. Cayenne pepper has 400% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.