Pumpkin Seeds vs. Cayenne Pepper
Nutrition comparison of Pumpkin Seeds and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cayenne pepper:
- Both pumpkin seeds and cayenne pepper are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than pumpkin seed.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and cayenne pepper are high in calories. Pumpkin seed has 40% more calories than cayenne pepper - pumpkin seed has 446 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, lighter in carbs and similar to cayenne pepper for fat. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 53% |
| Fat | 39% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and cayenne pepper are high in carbohydrates. Pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and cayenne pepper are high in dietary fiber. Cayenne pepper has 48% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Pumpkin seed has less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and cayenne pepper are high in protein. Pumpkin seed has 54% more protein than cayenne pepper - pumpkin seed has 18.6g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Pumpkin seeds and cayenne pepper contain similar amounts of saturated fat - pumpkin seed has 3.7g 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 253 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg 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 692 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug 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 more Vitamin E than pumpkin seed - cayenne pepper has 29.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than pumpkin seed - cayenne pepper has 80.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
| Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.034 MG | 0.328 MG |
| Riboflavin | 0.052 MG | 0.919 MG |
| Niacin | 0.286 MG | 8.701 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 2.45 MG |
| Folate | 9 UG | 106 UG |
Minerals
calcium
Both pumpkin seeds and cayenne pepper are high in calcium. Cayenne pepper has 169% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both pumpkin seeds and cayenne pepper are high in iron. Cayenne pepper has 136% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both pumpkin seeds and cayenne pepper are high in potassium. Cayenne pepper has 119% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and cayenne pepper has 2014mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.66 G |
| Total | 0.077 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin seeds and cayenne pepper contain significant amounts of linoleic acid.
| Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 8.759 G | 7.71 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cayenne Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or cayenne pepper contain more calories in 100 grams?Both pumpkin seeds and cayenne pepper are high in calories. Pumpkin seed has 40% more calories than cayenne pepper - pumpkin seed has 446 calories in 100g and cayenne pepper has 318 calories.
Does pumpkin seeds or cayenne pepper have more carbohydrates?
By weight, both pumpkin seeds and cayenne pepper are high in carbohydrates. pumpkin seed is very similar to pumpkin seed for carbohydrates - pumpkin seed has 53.8g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does pumpkin seeds or cayenne pepper contain more calcium?
Both pumpkin seeds and cayenne pepper are high in calcium. Cayenne pepper has 170% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does pumpkin seeds or cayenne pepper contain more iron?
Both pumpkin seeds and cayenne pepper are high in iron. Cayenne pepper has 140% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does pumpkin seeds or cayenne pepper contain more potassium?
Both pumpkin seeds and cayenne pepper are high in potassium. Cayenne pepper has 120% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.