Walnut vs. Cayenne Pepper
Nutrition comparison of Walnut and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and cayenne pepper:
- Both walnut and cayenne pepper are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cayenne pepper has more riboflavin, niacin and Vitamin B6, however, walnut contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than walnut.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
- Walnut has 75% less sugar than cayenne pepper.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and cayenne pepper are high in calories. Walnut has 106% more calories than cayenne pepper - walnut has 654 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to cayenne pepper for protein. Walnut has a macronutrient ratio of 9:8:84 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Cayenne Pepper | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 8% | 53% |
| Fat | 84% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and walnut has 76% less carbohydrates than cayenne pepper - walnut has 13.7g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both walnut and cayenne pepper are high in dietary fiber. Cayenne pepper has 306% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Walnut has 75% less sugar than cayenne pepper - walnut has 2.6g of sugar per 100 grams and cayenne pepper has 10.3g of sugar.
Protein
protein
Both walnut and cayenne pepper are high in protein. Walnut has 27% more protein than cayenne pepper - walnut has 15.2g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cayenne pepper has 47% less saturated fat than walnut - walnut has 6.1g 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 57 times more Vitamin C than walnut - walnut has 1.3mg 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 2080 times more Vitamin A than walnut - walnut has 1ug 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 41 times more Vitamin E than walnut - walnut has 0.7mg 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 walnut - walnut has 2.7ug of Vitamin K per 100 grams and cayenne pepper has 80.3ug of Vitamin K.
The B Vitamins
Cayenne pepper has more riboflavin, niacin and Vitamin B6, however, walnut contains more pantothenic acid. Both walnut and cayenne pepper contain significant amounts of thiamin and folate.
| Walnut | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.341 MG | 0.328 MG |
| Riboflavin | 0.15 MG | 0.919 MG |
| Niacin | 1.125 MG | 8.701 MG |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | 2.45 MG |
| Folate | 98 UG | 106 UG |
Minerals
calcium
Both walnut and cayenne pepper are high in calcium. Cayenne pepper has 51% more calcium than walnut - walnut has 98mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Both walnut and cayenne pepper are high in iron. Cayenne pepper has 168% more iron than walnut - walnut has 2.9mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both walnut and cayenne pepper are high in potassium. Cayenne pepper has 357% more potassium than walnut - walnut has 441mg 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,
| Walnut | Cayenne Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 21840 UG |
| lutein + zeaxanthin | 9 UG | 13157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cayenne pepper per 100 grams.
| Walnut | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.66 G |
| Total | 9.08 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cayenne pepper per 100 grams.
| Walnut | Cayenne Pepper | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 7.71 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Walnut g
()
|
Daily Values (%) |
Cayenne Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| 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% |
|
G % | |
| G % |
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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 % |
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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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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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% |
|
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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % | |
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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% |
|
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| 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 walnut or cayenne pepper contain more calories in 100 grams?Both walnut and cayenne pepper are high in calories. Walnut has 110% more calories than cayenne pepper - walnut has 654 calories in 100g and cayenne pepper has 318 calories.
Does walnut or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and walnut has 80% fewer carbohydrates than cayenne pepper - walnut has 13.7g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does walnut or cayenne pepper contain more calcium?
Both walnut and cayenne pepper are high in calcium. Cayenne pepper has 50% more calcium than walnut - walnut has 98mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does walnut or cayenne pepper contain more iron?
Both walnut and cayenne pepper are high in iron. Cayenne pepper has 170% more iron than walnut - walnut has 2.9mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does walnut or cayenne pepper contain more potassium?
Both walnut and cayenne pepper are high in potassium. Cayenne pepper has 360% more potassium than walnut - walnut has 441mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.