Kiwi vs. Cayenne Pepper
Nutrition comparison of Kiwi and Cayenne Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cayenne pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cayenne pepper:
- Both kiwi and cayenne pepper are high in Vitamin C, dietary fiber and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin A, Vitamin E, calcium, iron and protein.
- Kiwi has 111.4 times less saturated fat than cayenne pepper.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and kiwi has 81% less calories than cayenne pepper - kiwi has 61 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to cayenne pepper per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cayenne Pepper | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 87% | 53% |
| Fat | 7% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and kiwi has 74% less carbohydrates than cayenne pepper - kiwi has 14.7g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both kiwi and cayenne pepper are high in dietary fiber. Cayenne pepper has 807% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Kiwi and cayenne pepper contain similar amounts of sugar - kiwi has 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 954% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Kiwi has 111.4 times less saturated fat than cayenne pepper - kiwi has 0.03g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cayenne pepper are high in Vitamin C. Kiwi has 21% more Vitamin C than cayenne pepper - kiwi has 92.7mg 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 519 times more Vitamin A than kiwi - kiwi has 4ug 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 19 times more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has 99% more Vitamin K than kiwi - kiwi has 40.3ug 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, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Cayenne Pepper | |
|---|---|---|
| Thiamin | 0.027 MG | 0.328 MG |
| Riboflavin | 0.025 MG | 0.919 MG |
| Niacin | 0.341 MG | 8.701 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 2.45 MG |
| Folate | 25 UG | 106 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 335% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 24 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both kiwi and cayenne pepper are high in potassium. Cayenne pepper has 546% more potassium than kiwi - kiwi has 312mg 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,
| Kiwi | Cayenne Pepper | |
|---|---|---|
| beta-carotene | 52 UG | 21840 UG |
| lutein + zeaxanthin | 122 UG | 13157 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Cayenne Pepper | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.66 G |
| Total | 0.042 G | 0.66 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than kiwi per 100 grams.
| Kiwi | Cayenne Pepper | |
|---|---|---|
| linoleic acid | 0.246 G | 7.71 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) .
Kiwi g
()
|
Daily Values (%) |
Cayenne Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and kiwi has 80% less calories than cayenne pepper - kiwi has 61 calories in 100g and cayenne pepper has 318 calories.
Does kiwi or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and kiwi has 70% fewer carbohydrates than cayenne pepper - kiwi has 14.7g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does kiwi or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 340% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does kiwi or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 24 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does kiwi or cayenne pepper contain more potassium?
Both kiwi and cayenne pepper are high in potassium. Cayenne pepper has 550% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.