Cayenne Pepper vs. Squash

Nutrition comparison of Cayenne Pepper and Cooked Squash

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

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

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

  • Both squash and cayenne pepper are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
  • Cayenne pepper has more beta-carotene and lutein + zeaxanthin than squash, however, squash contains more alpha-carotene than cayenne pepper.
  • Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, squash contains more pantothenic acid.
  • Cayenne pepper has signficantly more Vitamin K than squash.
  • Cayenne pepper is an excellent source of Vitamin E, iron and protein.
  • Squash has 170.5 times less saturated fat than cayenne pepper.
  • Squash has 4.2 times less sugar than cayenne pepper.
Detailed nutritional comparison of cayenne pepper and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Cayenne Pepper src
Image of Squash src

Calories and Carbs

calories

Cayenne pepper is high in calories and squash has 87% less calories than cayenne pepper - squash has 40 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 squash for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cayenne Pepper Squash
Protein 11% 8%
Carbohydrates 53% 90%
Fat 36% 2%
Alcohol ~ ~

carbohydrates

Cayenne pepper is high in carbohydrates and squash has 81% less carbohydrates than cayenne pepper - squash has 10.5g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Both squash and cayenne pepper are high in dietary fiber. Cayenne pepper has 750% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.

sugar

Squash has 4.2 times less sugar than cayenne pepper - squash has 2g 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 12 times more protein than squash - squash has 0.9g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Squash has 170.5 times less saturated fat than cayenne pepper - squash has 0.02g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.

Vitamins

Vitamin C

Both squash and cayenne pepper are high in Vitamin C. Cayenne pepper has 406% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.

Vitamin A

Both squash and cayenne pepper are high in Vitamin A. Cayenne pepper has 273% more Vitamin A than squash - squash has 558ug 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 22 times more Vitamin E than squash - squash has 1.3mg 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 squash - squash has 1ug 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, squash contains more pantothenic acid.

Cayenne Pepper Squash
Thiamin 0.328 MG 0.072 MG
Riboflavin 0.919 MG 0.017 MG
Niacin 8.701 MG 0.969 MG
Pantothenic acid ~ 0.359 MG
Vitamin B6 2.45 MG 0.124 MG
Folate 106 UG 19 UG

Minerals

calcium

Both squash and cayenne pepper are high in calcium. Cayenne pepper has 261% more calcium than squash - squash has 41mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Cayenne pepper is an excellent source of iron and it has 12 times more iron than squash - squash has 0.6mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Both squash and cayenne pepper are high in potassium. Cayenne pepper has 609% more potassium than squash - squash has 284mg 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 squash per 100 grams, however, squash contains more alpha-carotene than cayenne pepper per 100 grams.

Cayenne Pepper Squash
beta-carotene 21840 UG 4570 UG
lutein + zeaxanthin 13157 UG ~
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

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

Cayenne Pepper Squash
alpha linoleic acid 0.66 G 0.024 G
Total 0.66 G 0.024 G

omega 6s

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

Cayenne Pepper Squash
linoleic acid 7.71 G 0.014 G
Total 7.71 G 0.014 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 Squash .

Note: The specific food items compared are: Cayenne Pepper (Spices, pepper, red or cayenne) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or cayenne pepper contain more calories in 100 grams?
Cayenne pepper is high in calories and squash has 90% less calories than cayenne pepper - squash has 40 calories in 100g and cayenne pepper has 318 calories.

Does squash or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and squash has 80% fewer carbohydrates than cayenne pepper - squash has 10.5g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.

Does squash or cayenne pepper contain more calcium?
Both squash and cayenne pepper are high in calcium. Cayenne pepper has 260% more calcium than squash - squash has 41mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.

Does squash or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 12 times more iron than squash - squash has 0.6mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.

Does squash or cayenne pepper contain more potassium?
Both squash and cayenne pepper are high in potassium. Cayenne pepper has 610% more potassium than squash - squash has 284mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.