Coconut vs. Cayenne Pepper
Nutrition comparison of Coconut and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and cayenne pepper:
- Both coconut and cayenne pepper are high in calories, dietary fiber, iron and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than coconut.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and cayenne pepper are high in calories. Coconut has 11% more calories than cayenne pepper - coconut has 354 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to cayenne pepper per calorie. Coconut has a macronutrient ratio of 4:16:80 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Cayenne Pepper | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 53% |
| Fat | 80% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and coconut has 73% less carbohydrates than cayenne pepper - coconut has 15.2g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both coconut and cayenne pepper are high in dietary fiber. Cayenne pepper has 202% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Coconut has 40% less sugar than cayenne pepper - coconut has 6.2g 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 261% more protein than coconut - coconut has 3.3g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cayenne pepper has 89% less saturated fat than coconut - coconut has 29.7g 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 22 times more Vitamin C than coconut - coconut has 3.3mg 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 coconut - cayenne pepper has 2081ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 123 times more Vitamin E than coconut - coconut has 0.24mg 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 coconut - coconut 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, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
| Coconut | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.066 MG | 0.328 MG |
| Riboflavin | 0.02 MG | 0.919 MG |
| Niacin | 0.54 MG | 8.701 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | 2.45 MG |
| Folate | 26 UG | 106 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 957% more calcium than coconut - coconut has 14mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both coconut and cayenne pepper are high in iron. Cayenne pepper has 221% more iron than coconut - coconut has 2.4mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both coconut and cayenne pepper are high in potassium. Cayenne pepper has 466% more potassium than coconut - coconut has 356mg of potassium per 100 grams and cayenne pepper has 2014mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than coconut per 100 grams.
| Coconut | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 0.366 G | 7.71 G |
| Total | 0.366 G | 7.71 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut or Cayenne Pepper .
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Coconut g
()
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Daily Values (%) |
Cayenne Pepper g
()
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or cayenne pepper contain more calories in 100 grams?Both coconut and cayenne pepper are high in calories. Coconut has 10% more calories than cayenne pepper - coconut has 354 calories in 100g and cayenne pepper has 318 calories.
Does coconut or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and coconut has 70% fewer carbohydrates than cayenne pepper - coconut has 15.2g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does coconut or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 960% more calcium than coconut - coconut has 14mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does coconut or cayenne pepper contain more iron?
Both coconut and cayenne pepper are high in iron. Cayenne pepper has 220% more iron than coconut - coconut has 2.4mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does coconut or cayenne pepper contain more potassium?
Both coconut and cayenne pepper are high in potassium. Cayenne pepper has 470% more potassium than coconut - coconut has 356mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.