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.
Detailed nutritional comparison of watermelon and cayenne pepper 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: Watermelon (Watermelon, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Cayenne Pepper src

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) .

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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.