Cayenne Pepper vs. Kale
Nutrition comparison of Cayenne Pepper and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and kale:
- Both kale and cayenne pepper are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, kale contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin E, iron and protein.
- Kale has 17.3 times less saturated fat than cayenne pepper.
- Kale has 9.4 times less sugar than cayenne pepper.
- Kale is an excellent source of Vitamin K.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and kale has 89% less calories than cayenne pepper - kale has 35 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 53% | 41% |
| Fat | 36% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and kale has 92% less carbohydrates than cayenne pepper - kale has 4.4g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both kale and cayenne pepper are high in dietary fiber. Cayenne pepper has 563% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Kale has 9.4 times less sugar than cayenne pepper - kale has 0.99g 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 311% more protein than kale - kale has 2.9g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Kale has 17.3 times less saturated fat than cayenne pepper - kale has 0.18g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both kale and cayenne pepper are high in Vitamin C. Kale has 22% more Vitamin C than cayenne pepper - kale has 93.4mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Both kale and cayenne pepper are high in Vitamin A. Cayenne pepper has 763% more Vitamin A than kale - kale has 241ug 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 44 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 385% more Vitamin K than cayenne pepper - kale has 389.6ug 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, kale contains more pantothenic acid. Both cayenne pepper and kale contain significant amounts of folate.
| Cayenne Pepper | Kale | |
|---|---|---|
| Thiamin | 0.328 MG | 0.113 MG |
| Riboflavin | 0.919 MG | 0.347 MG |
| Niacin | 8.701 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 2.45 MG | 0.147 MG |
| Folate | 106 UG | 62 UG |
Minerals
calcium
Both kale and cayenne pepper are high in calcium. Kale has 72% more calcium than cayenne pepper - kale has 254mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 388% more iron than kale - kale has 1.6mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both kale and cayenne pepper are high in potassium. Cayenne pepper has 479% more potassium than kale - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 21840 UG | 2873 UG |
| lutein + zeaxanthin | 13157 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cayenne pepper and kale contain significant amounts of alpha linoleic acid (ALA).
| Cayenne Pepper | Kale | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.378 G |
| Total | 0.66 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than kale per 100 grams.
| Cayenne Pepper | Kale | |
|---|---|---|
| linoleic acid | 7.71 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 7.71 G | 0.294 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 Kale (Kale, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Kale 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 | |||
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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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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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| 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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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 kale or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and kale has 90% less calories than cayenne pepper - kale has 35 calories in 100g and cayenne pepper has 318 calories.
Does kale or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and kale has 90% fewer carbohydrates than cayenne pepper - kale has 4.4g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does kale or cayenne pepper contain more calcium?
Both kale and cayenne pepper are high in calcium. Kale has 70% more calcium than cayenne pepper - kale has 254mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does kale or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 390% more iron than kale - kale has 1.6mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does kale or cayenne pepper contain more potassium?
Both kale and cayenne pepper are high in potassium. Cayenne pepper has 480% more potassium than kale - kale has 348mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.