Raw Pumpkin Seeds vs. Cayenne Pepper
Nutrition comparison of Raw 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
raw 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 raw pumpkin seeds and cayenne pepper:
- Both cayenne pepper and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cayenne pepper has more riboflavin and Vitamin B6.
- Cayenne pepper has signficantly more Vitamin K than raw pumpkin seed.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
- Raw pumpkin seed has 6.3 times less sugar than cayenne pepper.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cayenne pepper and raw pumpkin seeds are high in calories. Raw pumpkin seed has 76% more calories than cayenne pepper - cayenne pepper has 318 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cayenne pepper per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 7% | 53% |
| Fat | 73% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and raw pumpkin seed has 81% less carbohydrates than cayenne pepper - cayenne pepper has 56.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both cayenne pepper and raw pumpkin seeds are high in dietary fiber. Cayenne pepper has 353% more dietary fiber than raw pumpkin seed - cayenne pepper has 27.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 6.3 times less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both cayenne pepper and raw pumpkin seeds are high in protein. Raw pumpkin seed has 152% more protein than cayenne pepper - cayenne pepper has 12g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and cayenne pepper has 62% less saturated fat than raw pumpkin seed - cayenne pepper has 3.3g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Cayenne pepper is an excellent source of Vitamin C and it has 39 times more Vitamin C than raw pumpkin seed - cayenne pepper has 76.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Cayenne pepper is an excellent source of Vitamin A and it has 2080 times more Vitamin A than raw pumpkin seed - cayenne pepper has 2081ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 12 times more Vitamin E than raw pumpkin seed - cayenne pepper has 29.8mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than raw pumpkin seed - cayenne pepper has 80.3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Cayenne pepper has more riboflavin and Vitamin B6. Both raw pumpkin seeds and cayenne pepper contain significant amounts of thiamin, niacin and folate.
| Raw Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.273 MG | 0.328 MG |
| Riboflavin | 0.153 MG | 0.919 MG |
| Niacin | 4.987 MG | 8.701 MG |
| Vitamin B6 | 0.143 MG | 2.45 MG |
| Folate | 58 UG | 106 UG |
Minerals
calcium
Both cayenne pepper and raw pumpkin seeds are high in calcium. Cayenne pepper has 222% more calcium than raw pumpkin seed - cayenne pepper has 148mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both cayenne pepper and raw pumpkin seeds are high in iron. Raw pumpkin seed has 13% more iron than cayenne pepper - cayenne pepper has 7.8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both cayenne pepper and raw pumpkin seeds are high in potassium. Cayenne pepper has 149% more potassium than raw pumpkin seed - cayenne pepper has 2014mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,
| Raw Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| beta-carotene | 9 UG | 21840 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 74 UG | 13157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Raw Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.66 G |
| Total | 0.12 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than cayenne pepper per 100 grams.
| Raw Pumpkin Seeds | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 20.71 G | 7.71 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Raw Pumpkin Seeds g
()
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Daily Values (%) |
Cayenne Pepper g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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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 % |
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5% | saturated fat | 5% |
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| 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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5% | Vitamin B6 | 5% |
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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cayenne pepper or raw pumpkin seeds contain more calories in 100 grams?Both cayenne pepper and raw pumpkin seeds are high in calories. Raw pumpkin seed has 80% more calories than cayenne pepper - cayenne pepper has 318 calories in 100g and raw pumpkin seed has 559 calories.
Does cayenne pepper or raw pumpkin seeds have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than cayenne pepper - cayenne pepper has 56.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does cayenne pepper or raw pumpkin seeds contain more calcium?
Both cayenne pepper and raw pumpkin seeds are high in calcium. Cayenne pepper has 220% more calcium than raw pumpkin seed - cayenne pepper has 148mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does cayenne pepper or raw pumpkin seeds contain more iron?
Both cayenne pepper and raw pumpkin seeds are high in iron. Raw pumpkin seed has 10% more iron than cayenne pepper - cayenne pepper has 7.8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does cayenne pepper or raw pumpkin seeds contain more potassium?
Both cayenne pepper and raw pumpkin seeds are high in potassium. Cayenne pepper has 150% more potassium than raw pumpkin seed - cayenne pepper has 2014mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.