Greek Yogurt vs. Cayenne Pepper

Nutrition comparison of Greek Yogurt and Cayenne Pepper

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus cayenne pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and cayenne pepper:

  • Both greek yogurt and cayenne pepper are high in calcium and protein.
  • Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Cayenne pepper has signficantly more Vitamin K than greek yogurt.
  • Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, dietary fiber, iron and potassium.
  • Greek yogurt has 62% less saturated fat than cayenne pepper.
  • Greek yogurt has 66% less sugar than cayenne pepper.
Detailed nutritional comparison of greek yogurt and cayenne pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Cayenne Pepper src

Calories and Carbs

calories

Cayenne pepper is high in calories and greek yogurt has 77% less calories than cayenne pepper - greek yogurt has 73 calories per 100 grams and cayenne pepper has 318 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and lighter in fat compared to cayenne pepper per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Cayenne Pepper
Protein 55% 11%
Carbohydrates 22% 53%
Fat 24% 36%
Alcohol ~ ~

carbohydrates

Cayenne pepper is high in carbohydrates and greek yogurt has 93% less carbohydrates than cayenne pepper - greek yogurt has 3.9g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Cayenne pepper is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - cayenne pepper has 27.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 66% less sugar than cayenne pepper - greek yogurt has 3.6g of sugar per 100 grams and cayenne pepper has 10.3g of sugar.

Protein

protein

Both greek yogurt and cayenne pepper are high in protein. Cayenne pepper has 21% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Greek yogurt has 62% less saturated fat than cayenne pepper - greek yogurt has 1.2g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.

trans fat

Both greek yogurt and cayenne pepper are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cayenne pepper does not contain significant amounts.

cholesterol

Cayenne pepper has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol 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 94 times more Vitamin C than greek yogurt - greek yogurt has 0.8mg 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 22 times more Vitamin A than greek yogurt - greek yogurt has 90ug 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 greek yogurt - greek yogurt 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 greek yogurt - greek yogurt 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, greek yogurt contains more pantothenic acid and Vitamin B12.

Greek Yogurt Cayenne Pepper
Thiamin 0.044 MG 0.328 MG
Riboflavin 0.233 MG 0.919 MG
Niacin 0.197 MG 8.701 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 2.45 MG
Folate 12 UG 106 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and cayenne pepper are high in calcium. Cayenne pepper has 29% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Cayenne pepper is an excellent source of iron and it has 194 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Cayenne pepper is an excellent source of potassium and it has 13 times more potassium than greek yogurt - greek yogurt has 141mg 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,

Greek Yogurt Cayenne Pepper
beta-carotene 6 UG 21840 UG
lutein + zeaxanthin 1 UG 13157 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Cayenne Pepper
alpha linoleic acid 0.007 G 0.66 G
Total 0.007 G 0.66 G

omega 6s

Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Cayenne Pepper
other omega 6 0.002 G ~
linoleic acid 0.065 G 7.71 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cayenne Pepper (Spices, pepper, red or cayenne) .

Greek Yogurt g

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FAQ

Does greek yogurt or cayenne pepper contain more calories in 100 grams?
Cayenne pepper is high in calories and greek yogurt has 80% less calories than cayenne pepper - greek yogurt has 73 calories in 100g and cayenne pepper has 318 calories.

Is greek yogurt or cayenne pepper better for protein?
Both greek yogurt and cayenne pepper are high in protein. Cayenne pepper has 20% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cayenne pepper has 12g of protein.

Does greek yogurt or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than cayenne pepper - greek yogurt has 3.9g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.

Does greek yogurt or cayenne pepper contain more calcium?
Both greek yogurt and cayenne pepper are high in calcium. Cayenne pepper has 30% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.

Does greek yogurt or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 194 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.

Does greek yogurt or cayenne pepper contain more potassium?
Cayenne pepper is a rich source of potassium and it has 13 times more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.