Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and tumeric:
Both cayenne pepper and tumeric are high in calories. Cayenne pepper is very similar to tumeric for calories - cayenne pepper has 318 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, cayenne pepper is much lighter in carbs, much heavier in fat and similar to tumeric for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cayenne Pepper | Tumeric | |
---|---|---|
Protein | 11% | 12% |
Carbohydrates | 53% | 79% |
Fat | 36% | 9% |
Alcohol | ~ | ~ |
Both cayenne pepper and tumeric are high in carbohydrates. Tumeric has 19% more carbohydrates than cayenne pepper - cayenne pepper has 56.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
Both cayenne pepper and tumeric are high in dietary fiber. Cayenne pepper has 20% more dietary fiber than tumeric - cayenne pepper has 27.2g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
Tumeric has 69% less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and tumeric has 3.2g of sugar.
Both cayenne pepper and tumeric are high in protein. Cayenne pepper has 24% more protein than tumeric - cayenne pepper has 12g of protein per 100 grams and tumeric has 9.7g of protein.
Tumeric has 44% less saturated fat than cayenne pepper - cayenne pepper has 3.3g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
Both tumeric and cayenne pepper are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and cayenne pepper does not contain significant amounts.
Cayenne pepper is an excellent source of Vitamin C and it has 108 times more Vitamin C than tumeric - cayenne pepper has 76.4mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Cayenne pepper is an excellent source of Vitamin A and it has more Vitamin A than tumeric - cayenne pepper has 2081ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Cayenne pepper is an excellent source of Vitamin E and it has 573% more Vitamin E than tumeric - cayenne pepper has 29.8mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Cayenne pepper has 499% more Vitamin K than tumeric - cayenne pepper has 80.3ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, tumeric contains more pantothenic acid.
Cayenne Pepper | Tumeric | |
---|---|---|
Thiamin | 0.328 MG | 0.058 MG |
Riboflavin | 0.919 MG | 0.15 MG |
Niacin | 8.701 MG | 1.35 MG |
Pantothenic acid | ~ | 0.542 MG |
Vitamin B6 | 2.45 MG | 0.107 MG |
Folate | 106 UG | 20 UG |
Both cayenne pepper and tumeric are high in calcium. Tumeric has 14% more calcium than cayenne pepper - cayenne pepper has 148mg of calcium per 100 grams and tumeric has 168mg of calcium.
Both cayenne pepper and tumeric are high in iron. Tumeric has 605% more iron than cayenne pepper - cayenne pepper has 7.8mg of iron per 100 grams and tumeric has 55mg of iron.
Both cayenne pepper and tumeric are high in potassium. Tumeric has 108% more potassium than - cayenne pepper has 2014mg of potassium per 100 grams and tumeric has 2080mg of potassium.
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than tumeric per 100 grams.
Cayenne Pepper | Tumeric | |
---|---|---|
alpha linoleic acid | 0.66 G | 0.084 G |
Total | 0.66 G | 0.084 G |
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than tumeric per 100 grams.
Cayenne Pepper | Tumeric | |
---|---|---|
linoleic acid | 7.71 G | 0.672 G |
other omega 6 | ~ | 0.081 G |
Total | 7.71 G | 0.753 G |
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 Tumeric (Spices, turmeric, ground) .
Cayenne Pepper g
()
|
Daily Values (%) |
Tumeric 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 % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
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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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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G % |
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5% | protein | 5% |
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G % | |
UG % |
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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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MG % | |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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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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UG % | |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||