Cayenne Pepper vs. Russet Potato
Nutrition comparison of Cayenne Pepper and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and russet potato:
- Both russet potato and cayenne pepper are high in potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, russet potato contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than russet potato.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, calcium, dietary fiber, iron and protein.
- Russet potato has 124.3 times less saturated fat than cayenne pepper.
- Russet potato has 15.6 times less sugar than cayenne pepper.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and russet potato has 75% less calories than cayenne pepper - russet potato has 79 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 russet potato for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 36% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and russet potato has 68% less carbohydrates than cayenne pepper - russet potato has 18.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Cayenne pepper is an excellent source of dietary fiber and it has 19 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Russet potato has 15.6 times less sugar than cayenne pepper - russet potato has 0.62g 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 461% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Russet potato has 124.3 times less saturated fat than cayenne pepper - russet potato has 0.03g 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 12 times more Vitamin C than russet potato - russet potato has 5.7mg 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 more Vitamin A than russet potato - cayenne pepper has 2081ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 2982 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than russet potato - russet potato has 1.8ug 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, russet potato contains more pantothenic acid.
| Cayenne Pepper | Russet Potato | |
|---|---|---|
| Thiamin | 0.328 MG | 0.082 MG |
| Riboflavin | 0.919 MG | 0.033 MG |
| Niacin | 8.701 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 2.45 MG | 0.345 MG |
| Folate | 106 UG | 14 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 10 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 807% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both russet potato and cayenne pepper are high in potassium. Cayenne pepper has 383% more potassium than russet potato - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 21840 UG | ~ |
| lutein + zeaxanthin | 13157 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cayenne Pepper | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.01 G |
| Total | 0.66 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than russet potato per 100 grams.
| Cayenne Pepper | Russet Potato | |
|---|---|---|
| linoleic acid | 7.71 G | 0.032 G |
| Total | 7.71 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cayenne Pepper g
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Daily Values (%) |
Russet Potato 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 | |||
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5% | sodium | 5% |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 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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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 russet potato or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and russet potato has 80% less calories than cayenne pepper - russet potato has 79 calories in 100g and cayenne pepper has 318 calories.
Does russet potato or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and russet potato has 70% fewer carbohydrates than cayenne pepper - russet potato has 18.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does russet potato or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 10 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does russet potato or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 810% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does russet potato or cayenne pepper contain more potassium?
Both russet potato and cayenne pepper are high in potassium. Cayenne pepper has 380% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.