Cayenne Pepper vs. Garlic

Nutrition comparison of Cayenne Pepper and Garlic


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

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

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

  • Both garlic and cayenne pepper are high in Vitamin C, calcium, calories, carbohydrates, dietary fiber and potassium.
  • Cayenne pepper has more riboflavin, niacin and folate, however, garlic contains more pantothenic acid.
  • Cayenne pepper has signficantly more Vitamin K than garlic.
  • Cayenne pepper is an excellent source of Vitamin A, Vitamin E, iron and protein.
  • Garlic has 35.6 times less saturated fat than cayenne pepper.
  • Garlic has 9.3 times less sugar than cayenne pepper.
Detailed nutritional comparison of cayenne pepper and garlic 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: Cayenne Pepper (Spices, pepper, red or cayenne) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cayenne Pepper src
Image of Garlic src

Calories and Carbs

calories

Both garlic and cayenne pepper are high in calories. Cayenne pepper has 113% more calories than garlic - garlic has 149 calories per 100 grams and cayenne pepper has 318 calories.

For macronutrient ratios, cayenne pepper is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cayenne Pepper Garlic
Protein 11% 16%
Carbohydrates 53% 82%
Fat 36% 3%
Alcohol ~ ~

carbohydrates

Both garlic and cayenne pepper are high in carbohydrates. Cayenne pepper has 71% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Both garlic and cayenne pepper are high in dietary fiber. Cayenne pepper has 11 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.

sugar

Garlic has 9.3 times less sugar than cayenne pepper - garlic has 1g 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 89% more protein than garlic - garlic has 6.4g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Garlic has 35.6 times less saturated fat than cayenne pepper - garlic has 0.09g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.

Vitamins

Vitamin C

Both garlic and cayenne pepper are high in Vitamin C. Cayenne pepper has 145% more Vitamin C than garlic - garlic has 31.2mg 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 garlic - cayenne pepper has 2081ug of Vitamin A per 100 grams and garlic 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 garlic - garlic has 0.08mg 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 garlic - garlic has 1.7ug 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 folate, however, garlic contains more pantothenic acid. Both cayenne pepper and garlic contain significant amounts of thiamin and Vitamin B6.

Cayenne Pepper Garlic
Thiamin 0.328 MG 0.2 MG
Riboflavin 0.919 MG 0.11 MG
Niacin 8.701 MG 0.7 MG
Pantothenic acid ~ 0.596 MG
Vitamin B6 2.45 MG 1.235 MG
Folate 106 UG 3 UG

Minerals

calcium

Both garlic and cayenne pepper are high in calcium. Garlic has 22% more calcium than cayenne pepper - garlic has 181mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Cayenne pepper is an excellent source of iron and it has 359% more iron than garlic - garlic has 1.7mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Both garlic and cayenne pepper are high in potassium. Cayenne pepper has 402% more potassium than garlic - garlic has 401mg 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 Garlic
beta-carotene 21840 UG 5 UG
lutein + zeaxanthin 13157 UG 16 UG

Omega-3 and Omega-6

omega 3s

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

Cayenne Pepper Garlic
alpha linoleic acid 0.66 G 0.02 G
Total 0.66 G 0.02 G

omega 6s

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

Cayenne Pepper Garlic
linoleic acid 7.71 G 0.229 G
Total 7.71 G 0.229 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cayenne Pepper or Garlic .

Note: The specific food items compared are: Cayenne Pepper (Spices, pepper, red or cayenne) and Garlic (Garlic, raw) .

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