Cayenne Pepper vs. Spinach
Nutrition comparison of Cayenne Pepper and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and spinach:
- Both spinach and cayenne pepper are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin E and protein.
- Spinach has 23.6 times less sugar than cayenne pepper.
- Spinach has 50.7 times less saturated fat than cayenne pepper.
- Spinach is an excellent source of Vitamin K.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and spinach has 93% less calories than cayenne pepper - spinach has 23 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is much lighter in protein, heavier in carbs and much heavier in fat compared to spinach per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 53% | 49% |
| Fat | 36% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and spinach has 94% less carbohydrates than cayenne pepper - spinach has 3.6g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both spinach and cayenne pepper are high in dietary fiber. Cayenne pepper has 11 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Spinach has 23.6 times less sugar than cayenne pepper - spinach has 0.42g 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 320% more protein than spinach - spinach has 2.9g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Spinach has 50.7 times less saturated fat than cayenne pepper - spinach has 0.06g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both spinach and cayenne pepper are high in Vitamin C. Cayenne pepper has 172% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Both spinach and cayenne pepper are high in Vitamin A. Cayenne pepper has 344% more Vitamin A than spinach - spinach has 469ug 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 13 times more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 501% more Vitamin K than cayenne pepper - spinach has 482.9ug 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 and Vitamin B6, however, spinach contains more pantothenic acid. Both cayenne pepper and spinach contain significant amounts of folate.
| Cayenne Pepper | Spinach | |
|---|---|---|
| Thiamin | 0.328 MG | 0.078 MG |
| Riboflavin | 0.919 MG | 0.189 MG |
| Niacin | 8.701 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 2.45 MG | 0.195 MG |
| Folate | 106 UG | 194 UG |
Minerals
calcium
Both spinach and cayenne pepper are high in calcium. Cayenne pepper has 49% more calcium than spinach - spinach has 99mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both spinach and cayenne pepper are high in iron. Cayenne pepper has 188% more iron than spinach - spinach has 2.7mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both spinach and cayenne pepper are high in potassium. Cayenne pepper has 261% more potassium than spinach - spinach has 558mg 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, both cayenne pepper and spinach contain significant amounts of lutein + zeaxanthin.
| Cayenne Pepper | Spinach | |
|---|---|---|
| beta-carotene | 21840 UG | 5626 UG |
| lutein + zeaxanthin | 13157 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Cayenne Pepper | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.138 G |
| Total | 0.66 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than spinach per 100 grams.
| Cayenne Pepper | Spinach | |
|---|---|---|
| linoleic acid | 7.71 G | 0.026 G |
| Total | 7.71 G | 0.026 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 Spinach .
Note: The specific food items compared are: Cayenne Pepper (Spices, pepper, red or cayenne) and Spinach (Spinach, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 spinach or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and spinach has 90% less calories than cayenne pepper - spinach has 23 calories in 100g and cayenne pepper has 318 calories.
Is spinach or cayenne pepper better for protein?
Cayenne pepper is a fantastic source of protein and it has 320% more protein than spinach - spinach has 2.9g of protein per 100 grams and cayenne pepper has 12g of protein.
Does spinach or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and spinach has 90% fewer carbohydrates than cayenne pepper - spinach has 3.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does spinach or cayenne pepper contain more calcium?
Both spinach and cayenne pepper are high in calcium. Cayenne pepper has 50% more calcium than spinach - spinach has 99mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does spinach or cayenne pepper contain more iron?
Both spinach and cayenne pepper are high in iron. Cayenne pepper has 190% more iron than spinach - spinach has 2.7mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does spinach or cayenne pepper contain more potassium?
Both spinach and cayenne pepper are high in potassium. Cayenne pepper has 260% more potassium than spinach - spinach has 558mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.