Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and cayenne pepper:
Cayenne pepper is high in calories and egg white has 84% less calories than cayenne pepper - cayenne pepper has 318 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to cayenne pepper per calorie. Egg white has a macronutrient ratio of 89:5:6 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Egg White | Cayenne Pepper | |
---|---|---|
Protein | 89% | 11% |
Carbohydrates | 5% | 53% |
Fat | 6% | 36% |
Alcohol | ~ | ~ |
Cayenne pepper is high in carbohydrates and egg white has 99% less carbohydrates than cayenne pepper - cayenne pepper has 56.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
Cayenne pepper is an excellent source of dietary fiber and it has more dietary fiber than egg white - cayenne pepper has 27.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
Egg white has 13.5 times less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and egg white has 0.71g of sugar.
Both cayenne pepper and egg white are high in protein. Cayenne pepper has a little more protein (10%) than egg white by weight - cayenne pepper has 12g of protein per 100 grams and egg white has 10.9g of protein.
Egg white has less saturated fat than cayenne pepper - cayenne pepper has 3.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
Cayenne pepper is an excellent source of Vitamin C and it has more Vitamin C than egg white - cayenne pepper has 76.4mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Cayenne pepper is an excellent source of Vitamin A and it has more Vitamin A than egg white - cayenne pepper has 2081ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Cayenne pepper is an excellent source of Vitamin E and it has more Vitamin E than egg white - cayenne pepper has 29.8mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Cayenne pepper has signficantly more Vitamin K than egg white - cayenne pepper has 80.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, egg white contains more pantothenic acid and Vitamin B12.
Egg White | Cayenne Pepper | |
---|---|---|
Thiamin | 0.004 MG | 0.328 MG |
Riboflavin | 0.439 MG | 0.919 MG |
Niacin | 0.105 MG | 8.701 MG |
Pantothenic acid | 0.19 MG | ~ |
Vitamin B6 | 0.005 MG | 2.45 MG |
Folate | 4 UG | 106 UG |
Vitamin B12 | 0.09 UG | ~ |
Cayenne pepper is an excellent source of calcium and it has 20 times more calcium than egg white - cayenne pepper has 148mg of calcium per 100 grams and egg white has 7mg of calcium.
Cayenne pepper is an excellent source of iron and it has 96 times more iron than egg white - cayenne pepper has 7.8mg of iron per 100 grams and egg white has 0.08mg of iron.
Cayenne pepper is an excellent source of potassium and it has 11 times more potassium than egg white - cayenne pepper has 2014mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Egg White g
()
|
Daily Values (%) |
Cayenne Pepper g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
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 | |||