Cayenne Pepper vs. Garlic
Nutrition comparison of Cayenne Pepper and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and garlic:
- Both garlic and cayenne pepper are high in Vitamin C, calcium, calories, carbohydrates, dietary fiber and potassium.
- Cayenne pepper has more riboflavin, niacin and folate, however, garlic contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than garlic.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin E, iron and protein.
- Garlic has 35.6 times less saturated fat than cayenne pepper.
- Garlic has 9.3 times less sugar than cayenne pepper.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and cayenne pepper are high in calories. Cayenne pepper has 113% more calories than garlic - garlic has 149 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Garlic | |
|---|---|---|
| Protein | 11% | 18% |
| Carbohydrates | 53% | 82% |
| Fat | 36% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and cayenne pepper are high in carbohydrates. Cayenne pepper has 71% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both garlic and cayenne pepper are high in dietary fiber. Cayenne pepper has 11 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Garlic has 9.3 times less sugar than cayenne pepper - garlic has 1g 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 89% more protein than garlic - garlic has 6.4g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Garlic has 35.6 times less saturated fat than cayenne pepper - garlic has 0.09g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both garlic and cayenne pepper are high in Vitamin C. Cayenne pepper has 145% more Vitamin C than garlic - garlic has 31.2mg 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 more Vitamin A than garlic - cayenne pepper has 2081ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 371 times more Vitamin E than garlic - garlic has 0.08mg 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 garlic - garlic has 1.7ug of Vitamin K per 100 grams and cayenne pepper has 80.3ug of Vitamin K.
The B Vitamins
Cayenne pepper has more riboflavin, niacin and folate, however, garlic contains more pantothenic acid. Both cayenne pepper and garlic contain significant amounts of thiamin and Vitamin B6.
| Cayenne Pepper | Garlic | |
|---|---|---|
| Thiamin | 0.328 MG | 0.2 MG |
| Riboflavin | 0.919 MG | 0.11 MG |
| Niacin | 8.701 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 2.45 MG | 1.235 MG |
| Folate | 106 UG | 3 UG |
Minerals
calcium
Both garlic and cayenne pepper are high in calcium. Garlic has 22% more calcium than cayenne pepper - garlic has 181mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 359% more iron than garlic - garlic has 1.7mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both garlic and cayenne pepper are high in potassium. Cayenne pepper has 402% more potassium than garlic - garlic has 401mg 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 | Garlic | |
|---|---|---|
| beta-carotene | 21840 UG | 5 UG |
| lutein + zeaxanthin | 13157 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Cayenne Pepper | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.02 G |
| Total | 0.66 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than garlic per 100 grams.
| Cayenne Pepper | Garlic | |
|---|---|---|
| linoleic acid | 7.71 G | 0.229 G |
| Total | 7.71 G | 0.229 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 Garlic (Garlic, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Garlic 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% |
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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 % | |
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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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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or cayenne pepper contain more calories in 100 grams?Both garlic and cayenne pepper are high in calories. Cayenne pepper has 110% more calories than garlic - garlic has 149 calories in 100g and cayenne pepper has 318 calories.
Does garlic or cayenne pepper have more carbohydrates?
By weight, both garlic and cayenne pepper are high in carbohydrates. cayenne pepper has 70% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does garlic or cayenne pepper contain more calcium?
Both garlic and cayenne pepper are high in calcium. Garlic has 20% more calcium than cayenne pepper - garlic has 181mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does garlic or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 360% more iron than garlic - garlic has 1.7mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does garlic or cayenne pepper contain more potassium?
Both garlic and cayenne pepper are high in potassium. Cayenne pepper has 400% more potassium than garlic - garlic has 401mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.