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.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Cayenne Pepper src

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 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 Kiwi or Cayenne Pepper .

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

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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.