Sunflower Seeds vs. Cayenne Pepper
Nutrition comparison of Sunflower 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
sunflower seeds
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cayenne pepper:
- Both sunflower seeds and cayenne pepper are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cayenne pepper has more riboflavin, niacin and Vitamin B6, however, sunflower seed contains more pantothenic acid and folate.
- Cayenne pepper has signficantly more Vitamin K than sunflower seed.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and cayenne pepper are high in calories. Sunflower seed has 95% more calories than cayenne pepper - sunflower seed has 619 calories per 100 grams and cayenne pepper has 318 calories.
| Sunflower Seeds | Cayenne Pepper | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 12% | 53% |
| Fat | 77% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and sunflower seed has 64% less carbohydrates than cayenne pepper - sunflower seed has 20.6g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both sunflower seeds and cayenne pepper are high in dietary fiber. Cayenne pepper has 137% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Sunflower seed has less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and cayenne pepper are high in protein. Sunflower seed has 43% more protein than cayenne pepper - sunflower seed has 17.2g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cayenne pepper has 45% less saturated fat than sunflower seed - sunflower seed has 6g 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 53 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg 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 sunflower seed - cayenne pepper has 2081ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - cayenne pepper has 29.8mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than sunflower seed - cayenne pepper has 80.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Cayenne pepper has more riboflavin, niacin and Vitamin B6, however, sunflower seed contains more pantothenic acid and folate. Both sunflower seeds and cayenne pepper contain significant amounts of thiamin.
| Sunflower Seeds | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.325 MG | 0.328 MG |
| Riboflavin | 0.285 MG | 0.919 MG |
| Niacin | 4.198 MG | 8.701 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 2.45 MG |
| Folate | 238 UG | 106 UG |
Minerals
calcium
Both sunflower seeds and cayenne pepper are high in calcium. Cayenne pepper has 160% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both sunflower seeds and cayenne pepper are high in iron. Cayenne pepper has 15% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both sunflower seeds and cayenne pepper are high in potassium. Cayenne pepper has 310% more potassium than sunflower seed - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Sunflower Seeds | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.66 G |
| Total | 0.079 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cayenne pepper per 100 grams.
| Sunflower Seeds | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 37.39 G | 7.71 G |
| Total | 37.39 G | 7.71 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 Sunflower Seeds or Cayenne Pepper .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Sunflower 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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| G % |
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5% | carbohydrates | 5% |
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G % | |
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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 % | |
| 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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| MG % |
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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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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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| UG % |
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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 sunflower seeds or cayenne pepper contain more calories in 100 grams?Both sunflower seeds and cayenne pepper are high in calories. Sunflower seed has 100% more calories than cayenne pepper - sunflower seed has 619 calories in 100g and cayenne pepper has 318 calories.
Does sunflower seeds or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than cayenne pepper - sunflower seed has 20.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does sunflower seeds or cayenne pepper contain more calcium?
Both sunflower seeds and cayenne pepper are high in calcium. Cayenne pepper has 160% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does sunflower seeds or cayenne pepper contain more iron?
Both sunflower seeds and cayenne pepper are high in iron. Cayenne pepper has 20% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does sunflower seeds or cayenne pepper contain more potassium?
Both sunflower seeds and cayenne pepper are high in potassium. Cayenne pepper has 310% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.