Cayenne Pepper vs. Cauliflower
Nutrition comparison of Cayenne Pepper and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and cauliflower:
- Both cauliflower and cayenne pepper are high in Vitamin C and potassium.
- Cauliflower has 24 times less saturated fat than cayenne pepper.
- Cauliflower has 4.4 times less sugar than cayenne pepper.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, cauliflower contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin E, calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and cauliflower has 92% less calories than cayenne pepper - cauliflower has 25 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is lighter in protein, lighter in carbs and much heavier in fat compared to cauliflower per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Cauliflower | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 53% | 66% |
| Fat | 36% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and cauliflower has 91% less carbohydrates than cayenne pepper - cauliflower has 5g 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 12 times more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Cauliflower has 4.4 times less sugar than cayenne pepper - cauliflower has 1.9g 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 526% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Cauliflower has 24 times less saturated fat than cayenne pepper - cauliflower has 0.13g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and cayenne pepper are high in Vitamin C. Cayenne pepper has 59% more Vitamin C than cauliflower - cauliflower has 48.2mg 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 more Vitamin A than cauliflower - cayenne pepper has 2081ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cayenne pepper is an excellent source of Vitamin E and it has 371 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has 418% more Vitamin K than cauliflower - cauliflower has 15.5ug 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 and Vitamin B6, however, cauliflower contains more pantothenic acid. Both cayenne pepper and cauliflower contain significant amounts of folate.
| Cayenne Pepper | Cauliflower | |
|---|---|---|
| Thiamin | 0.328 MG | 0.05 MG |
| Riboflavin | 0.919 MG | 0.06 MG |
| Niacin | 8.701 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | 2.45 MG | 0.184 MG |
| Folate | 106 UG | 57 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 573% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both cauliflower and cayenne pepper are high in potassium. Cayenne pepper has 574% more potassium than cauliflower - cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 21840 UG | ~ |
| lutein + zeaxanthin | 13157 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cayenne Pepper | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.015 G |
| Total | 0.66 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than cauliflower per 100 grams.
| Cayenne Pepper | Cauliflower | |
|---|---|---|
| linoleic acid | 7.71 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 7.71 G | 0.019 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: Cayenne Pepper (Spices, pepper, red or cayenne) and Cauliflower (Cauliflower, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
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 % |
|
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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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% |
|
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% |
|
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 cauliflower or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and cauliflower has 90% less calories than cayenne pepper - cauliflower has 25 calories in 100g and cayenne pepper has 318 calories.
Does cauliflower or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and cauliflower has 90% fewer carbohydrates than cayenne pepper - cauliflower has 5g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does cauliflower or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 570% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does cauliflower or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does cauliflower or cayenne pepper contain more potassium?
Both cauliflower and cayenne pepper are high in potassium. Cayenne pepper has 570% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.