Avocado vs. Cayenne Pepper

Nutrition comparison of Avocado and Cayenne Pepper


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus cayenne pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and cayenne pepper:

  • Both cayenne pepper and avocado are high in calories, dietary fiber and potassium.
  • Avocado has 33.4 times less sugar than cayenne pepper.
  • Cayenne pepper has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than cayenne pepper.
  • Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, avocado contains more pantothenic acid.
  • Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E, calcium, iron and protein.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Cayenne Pepper src

Calories and Carbs

calories

Both cayenne pepper and avocado are high in calories. Cayenne pepper has 90% more calories than avocado - cayenne pepper has 318 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to cayenne pepper per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Cayenne Pepper
Protein 4% 11%
Carbohydrates 19% 53%
Fat 77% 36%
Alcohol ~ ~

carbohydrates

Cayenne pepper is high in carbohydrates and avocado has 85% less carbohydrates than cayenne pepper - cayenne pepper has 56.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both cayenne pepper and avocado are high in dietary fiber. Cayenne pepper has 300% more dietary fiber than avocado - cayenne pepper has 27.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 33.4 times less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Cayenne pepper is an excellent source of protein and it has 513% more protein than avocado - cayenne pepper has 12g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Avocado has 35% less saturated fat than cayenne pepper - cayenne pepper has 3.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Cayenne pepper is an excellent source of Vitamin C and it has 768% more Vitamin C than avocado - cayenne pepper has 76.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Cayenne pepper is an excellent source of Vitamin A and it has 296 times more Vitamin A than avocado - cayenne pepper has 2081ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Cayenne pepper is an excellent source of Vitamin E and it has 14 times more Vitamin E than avocado - cayenne pepper has 29.8mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Cayenne pepper has 282% more Vitamin K than avocado - cayenne pepper has 80.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, avocado contains more pantothenic acid. Both avocado and cayenne pepper contain significant amounts of folate.

Avocado Cayenne Pepper
Thiamin 0.075 MG 0.328 MG
Riboflavin 0.143 MG 0.919 MG
Niacin 1.912 MG 8.701 MG
Pantothenic acid 1.463 MG ~
Vitamin B6 0.287 MG 2.45 MG
Folate 89 UG 106 UG

Minerals

calcium

Cayenne pepper is an excellent source of calcium and it has 10 times more calcium than avocado - cayenne pepper has 148mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Cayenne pepper is an excellent source of iron and it has 11 times more iron than avocado - cayenne pepper has 7.8mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both cayenne pepper and avocado are high in potassium. Cayenne pepper has 297% more potassium than avocado - cayenne pepper has 2014mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more alpha-carotene than cayenne pepper per 100 grams.

Avocado Cayenne Pepper
beta-carotene 63 UG 21840 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 13157 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than avocado per 100 grams.

Avocado Cayenne Pepper
alpha linoleic acid 0.125 G 0.66 G
Total 0.125 G 0.66 G

omega 6s

Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than avocado per 100 grams.

Avocado Cayenne Pepper
linoleic acid 1.674 G 7.71 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Cayenne Pepper (Spices, pepper, red or cayenne) .

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