Cayenne Pepper vs. Okra
Nutrition comparison of Cayenne Pepper and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and okra:
- Both okra and cayenne pepper are high in Vitamin C, calcium, dietary fiber and potassium.
- Cayenne pepper has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than cayenne pepper.
- Cayenne pepper has more riboflavin, niacin and Vitamin B6, however, okra contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin E, iron and protein.
- Okra has 124.3 times less saturated fat than cayenne pepper.
- Okra has 5.9 times less sugar than cayenne pepper.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and okra has 90% less calories than cayenne pepper - okra has 33 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 okra per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Okra | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 53% | 76% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and okra has 87% less carbohydrates than cayenne pepper - okra has 7.5g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both okra and cayenne pepper are high in dietary fiber. Cayenne pepper has 750% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Okra has 5.9 times less sugar than cayenne pepper - okra has 1.5g 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 522% more protein than okra - okra has 1.9g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Okra has 124.3 times less saturated fat than cayenne pepper - okra has 0.03g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both okra and cayenne pepper are high in Vitamin C. Cayenne pepper has 232% more Vitamin C than okra - okra has 23mg 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 56 times more Vitamin A than okra - okra has 36ug 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 109 times more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has 157% more Vitamin K than okra - okra has 31.3ug 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 Vitamin B6, however, okra contains more pantothenic acid. Both cayenne pepper and okra contain significant amounts of thiamin and folate.
| Cayenne Pepper | Okra | |
|---|---|---|
| Thiamin | 0.328 MG | 0.2 MG |
| Riboflavin | 0.919 MG | 0.06 MG |
| Niacin | 8.701 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | 2.45 MG | 0.215 MG |
| Folate | 106 UG | 60 UG |
Minerals
calcium
Both okra and cayenne pepper are high in calcium. Cayenne pepper has 80% more calcium than okra - okra has 82mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 11 times more iron than okra - okra has 0.62mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both okra and cayenne pepper are high in potassium. Cayenne pepper has 574% more potassium than okra - okra has 299mg 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 has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than cayenne pepper per 100 grams.
| Cayenne Pepper | Okra | |
|---|---|---|
| beta-carotene | 21840 UG | 416 UG |
| lutein + zeaxanthin | 13157 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than okra per 100 grams.
| Cayenne Pepper | Okra | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.001 G |
| Total | 0.66 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than okra per 100 grams.
| Cayenne Pepper | Okra | |
|---|---|---|
| linoleic acid | 7.71 G | 0.026 G |
| Total | 7.71 G | 0.026 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 Okra (Okra, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Okra 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 % | |
| MG % |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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 % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 okra or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and okra has 90% less calories than cayenne pepper - okra has 33 calories in 100g and cayenne pepper has 318 calories.
Does okra or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and okra has 90% fewer carbohydrates than cayenne pepper - okra has 7.5g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does okra or cayenne pepper contain more calcium?
Both okra and cayenne pepper are high in calcium. Cayenne pepper has 80% more calcium than okra - okra has 82mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does okra or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 11 times more iron than okra - okra has 0.62mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does okra or cayenne pepper contain more potassium?
Both okra and cayenne pepper are high in potassium. Cayenne pepper has 570% more potassium than okra - okra has 299mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.