Cayenne Pepper vs. Pumpkin Puree

Nutrition comparison of Cayenne Pepper and Pumpkin Puree


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

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

For a quick recap of significant nutrients and differences in cayenne pepper and pumpkin puree:

  • Both pumpkin puree and cayenne pepper are high in Vitamin A, dietary fiber and potassium.
  • Cayenne pepper has more beta-carotene and lutein + zeaxanthin than pumpkin puree, however, pumpkin puree contains more alpha-carotene than cayenne pepper.
  • Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
  • Cayenne pepper is an excellent source of Vitamin C, Vitamin E, calcium, iron and protein.
  • Pumpkin puree has 21.3 times less saturated fat than cayenne pepper.
  • Pumpkin puree has 68% less sugar than cayenne pepper.
Detailed nutritional comparison of cayenne pepper and pumpkin puree 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: Cayenne Pepper (Spices, pepper, red or cayenne) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cayenne Pepper src
Image of Pumpkin Puree src

Calories and Carbs

calories

Cayenne pepper is high in calories and pumpkin puree has 89% less calories than cayenne pepper - pumpkin puree has 34 calories per 100 grams and cayenne pepper has 318 calories.

For macronutrient ratios, cayenne pepper is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cayenne Pepper Pumpkin Puree
Protein 11% 11%
Carbohydrates 53% 82%
Fat 36% 7%
Alcohol ~ ~

carbohydrates

Cayenne pepper is high in carbohydrates and pumpkin puree has 86% less carbohydrates than cayenne pepper - pumpkin puree has 8.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Both pumpkin puree and cayenne pepper are high in dietary fiber. Cayenne pepper has 838% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.

sugar

Pumpkin puree has 68% less sugar than cayenne pepper - pumpkin puree has 3.3g 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 992% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Pumpkin puree has 21.3 times less saturated fat than cayenne pepper - pumpkin puree has 0.15g 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 17 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.

Vitamin A

Both pumpkin puree and cayenne pepper are high in Vitamin A. Cayenne pepper has 167% more Vitamin A than pumpkin puree - pumpkin puree has 778ug 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 27 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.

Vitamin K

Cayenne pepper has 402% more Vitamin K than pumpkin puree - pumpkin puree has 16ug 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, pumpkin puree contains more pantothenic acid.

Cayenne Pepper Pumpkin Puree
Thiamin 0.328 MG 0.024 MG
Riboflavin 0.919 MG 0.054 MG
Niacin 8.701 MG 0.367 MG
Pantothenic acid ~ 0.4 MG
Vitamin B6 2.45 MG 0.056 MG
Folate 106 UG 12 UG

Minerals

calcium

Cayenne pepper is an excellent source of calcium and it has 469% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Cayenne pepper is an excellent source of iron and it has 461% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Both pumpkin puree and cayenne pepper are high in potassium. Cayenne pepper has 878% more potassium than pumpkin puree - pumpkin puree has 206mg 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 pumpkin puree per 100 grams, however, pumpkin puree contains more alpha-carotene than cayenne pepper per 100 grams.

Cayenne Pepper Pumpkin Puree
beta-carotene 21840 UG 6940 UG
lutein + zeaxanthin 13157 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

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

Cayenne Pepper Pumpkin Puree
alpha linoleic acid 0.66 G 0.008 G
Total 0.66 G 0.008 G

omega 6s

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

Cayenne Pepper Pumpkin Puree
linoleic acid 7.71 G 0.007 G
Total 7.71 G 0.007 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 Cayenne Pepper or Pumpkin Puree .

Note: The specific food items compared are: Cayenne Pepper (Spices, pepper, red or cayenne) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or cayenne pepper contain more calories in 100 grams?
Cayenne pepper is high in calories and pumpkin puree has 90% less calories than cayenne pepper - pumpkin puree has 34 calories in 100g and cayenne pepper has 318 calories.

Does pumpkin puree or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than cayenne pepper - pumpkin puree has 8.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.

Does pumpkin puree or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 470% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.

Does pumpkin puree or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 460% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.

Does pumpkin puree or cayenne pepper contain more potassium?
Both pumpkin puree and cayenne pepper are high in potassium. Cayenne pepper has 880% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.