Watermelon vs. Cayenne Pepper
Nutrition comparison of Watermelon and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and cayenne pepper:
- Cayenne pepper has more beta-carotene and lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than cayenne pepper.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than watermelon.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 202.7 times less saturated fat than cayenne pepper.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and watermelon has 91% less calories than cayenne pepper - watermelon has 30 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to cayenne pepper per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Cayenne Pepper | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 90% | 53% |
| Fat | 4% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and watermelon has 87% less carbohydrates than cayenne pepper - watermelon has 7.6g 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 67 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Watermelon has 40% less sugar than cayenne pepper - watermelon has 6.2g 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 18 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Watermelon has 202.7 times less saturated fat than cayenne pepper - watermelon has 0.02g 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 843% more Vitamin C than watermelon - watermelon has 8.1mg 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 73 times more Vitamin A than watermelon - watermelon has 28ug 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 595 times more Vitamin E than watermelon - watermelon has 0.05mg 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 watermelon - watermelon has 0.1ug 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, watermelon contains more pantothenic acid.
| Watermelon | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.033 MG | 0.328 MG |
| Riboflavin | 0.021 MG | 0.919 MG |
| Niacin | 0.178 MG | 8.701 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | 2.45 MG |
| Folate | 3 UG | 106 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 20 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 31 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Cayenne pepper is an excellent source of potassium and it has 16 times more potassium than watermelon - watermelon has 112mg 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 watermelon per 100 grams, however, watermelon contains more lycopene than cayenne pepper per 100 grams.
| Watermelon | Cayenne Pepper | |
|---|---|---|
| beta-carotene | 303 UG | 21840 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 13157 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than watermelon per 100 grams.
| Watermelon | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 0.05 G | 7.71 G |
| Total | 0.05 G | 7.71 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: Watermelon (Watermelon, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Watermelon g
()
|
Daily Values (%) |
Cayenne Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and watermelon has 90% less calories than cayenne pepper - watermelon has 30 calories in 100g and cayenne pepper has 318 calories.
Does watermelon or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and watermelon has 90% fewer carbohydrates than cayenne pepper - watermelon has 7.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does watermelon or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 20 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does watermelon or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 31 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does watermelon or cayenne pepper contain more potassium?
Cayenne pepper is a rich source of potassium and it has 16 times more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.