Cayenne Pepper vs. Ginger

Nutrition comparison of Cayenne Pepper and Ginger

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

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

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

  • Both ginger and cayenne pepper are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cayenne pepper has more thiamin, riboflavin, Vitamin B6 and folate, however, ginger contains more pantothenic acid.
  • Cayenne pepper has signficantly more Vitamin K than ginger.
  • Cayenne pepper is an excellent source of Vitamin A, Vitamin C and Vitamin E.
  • Ginger has 67% less sugar than cayenne pepper.
Detailed nutritional comparison of cayenne pepper and ginger 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 Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.

Image of Cayenne Pepper src
Image of Ginger src

Calories and Carbs

calories

Both ginger and cayenne pepper are high in calories. Ginger has a little more calories (5%) than cayenne pepper by weight - ginger has 335 calories per 100 grams and cayenne pepper has 318 calories.

For macronutrient ratios, cayenne pepper is much lighter in carbs, much heavier in fat and similar to ginger for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cayenne Pepper Ginger
Protein 11% 10%
Carbohydrates 53% 80%
Fat 36% 11%
Alcohol ~ ~

carbohydrates

Both ginger and cayenne pepper are high in carbohydrates. Ginger has 26% more carbohydrates than cayenne pepper - ginger has 71.6g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Both ginger and cayenne pepper are high in dietary fiber. Cayenne pepper has 93% more dietary fiber than ginger - ginger has 14.1g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.

sugar

Ginger has 67% less sugar than cayenne pepper - ginger has 3.4g of sugar per 100 grams and cayenne pepper has 10.3g of sugar.

Protein

protein

Both ginger and cayenne pepper are high in protein. Cayenne pepper has 34% more protein than ginger - ginger has 9g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Ginger and cayenne pepper contain similar amounts of saturated fat - ginger has 2.6g 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 108 times more Vitamin C than ginger - ginger has 0.7mg 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 1039 times more Vitamin A than ginger - ginger has 2ug 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 more Vitamin E than ginger - cayenne pepper has 29.8mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Cayenne pepper has signficantly more Vitamin K than ginger - ginger has 0.8ug of Vitamin K per 100 grams and cayenne pepper has 80.3ug of Vitamin K.

The B Vitamins

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

Cayenne Pepper Ginger
Thiamin 0.328 MG 0.046 MG
Riboflavin 0.919 MG 0.17 MG
Niacin 8.701 MG 9.62 MG
Pantothenic acid ~ 0.477 MG
Vitamin B6 2.45 MG 0.626 MG
Folate 106 UG 13 UG

Minerals

calcium

Both ginger and cayenne pepper are high in calcium. Cayenne pepper has 30% more calcium than ginger - ginger has 114mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Both ginger and cayenne pepper are high in iron. Ginger has 154% more iron than cayenne pepper - ginger has 19.8mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Both ginger and cayenne pepper are high in potassium. Cayenne pepper has 102% more potassium than - ginger has 1320mg 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 Ginger
beta-carotene 21840 UG 18 UG
lutein + zeaxanthin 13157 UG ~

Omega-3 and Omega-6

omega 3s

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

Cayenne Pepper Ginger
alpha linoleic acid 0.66 G 0.223 G
Total 0.66 G 0.223 G

omega 6s

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

Cayenne Pepper Ginger
linoleic acid 7.71 G 0.706 G
Total 7.71 G 0.706 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 Ginger .

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

Cayenne Pepper 100g

( 100 g )
Daily Values (%)

Ginger 100g

( 100 g )
318KCAL 16%
calories 5%
335KCAL 17%
57G 23%
carbohydrates 26%
72G 29%
27G 109%
93% dietary fiber
14G 56%
10G 194% sugar 3.4G
17G 27%
305% total fat
4.2G 7%
3.3G 18%
27% saturated fat
2.6G 14%
2.8G 483% monounsaturated fat 0.48G
8.4G 803% polyunsaturated fat 0.93G
30MG 2%
11% sodium
27MG 2%
Vitamins and Minerals
2081UG 297%
>999% Vitamin A
2UG 0.3%
76MG 102%
>999% Vitamin C
0.7MG 1%
148MG 15%
30% calcium
114MG 11%
7.8MG 43%
iron 156%
20MG 110%
152MG 49%
magnesium 41%
214MG 69%
2014MG 88%
53% potassium
1320MG 57%
0.33MG 30%
559% thiamin (Vit B1)
0.05MG 4%
0.92MG 84%
441% riboflavin (Vit B2)
0.17MG 16%
8.7MG 62%
niacin (Vit B3) 10%
9.6MG 69%
2.5MG 189%
297% Vitamin B6
0.63MG 48%
pantothenic acid (Vit B5) >999%
0.48MG 10%
106UG 27%
715% folate (Vit B9)
13UG 3%
30MG 199%
>999% Vitamin E
80UG 89%
>999% Vitamin K
0.8UG 1%
12G 24%
33% protein
9G 18%
52MG 12%
27% choline
41MG 10%
0.37MG 31%
copper 30%
0.48MG 40%
2MG 111%
manganese >999%
33MG 1850%
293MG 42%
74% phosphorus
168MG 24%
8.8UG 16%
selenium 536%
56UG 102%
2.5MG 31%
zinc 44%
3.6MG 46%
8.1G Water 22% 9.9G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does ginger or cayenne pepper contain more calories in 100 grams?
Both ginger and cayenne pepper are high in calories. Ginger has a little more calories ( 10%) than cayenne pepper by weight - ginger has 335 calories in 100g and cayenne pepper has 318 calories.

Does ginger or cayenne pepper have more carbohydrates?
By weight, both ginger and cayenne pepper are high in carbohydrates. ginger has 30% more carbohydrates than cayenne pepper - ginger has 71.6g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.

Does ginger or cayenne pepper contain more calcium?
Both ginger and cayenne pepper are high in calcium. Cayenne pepper has 30% more calcium than ginger - ginger has 114mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.

Does ginger or cayenne pepper contain more iron?
Both ginger and cayenne pepper are high in iron. Ginger has 150% more iron than cayenne pepper - ginger has 19.8mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.

Does ginger or cayenne pepper contain more potassium?
Both ginger and cayenne pepper are high in potassium. Cayenne pepper has 100% more potassium than - ginger has 1320mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.