Cayenne Pepper vs. Pumpkin Puree
Nutrition comparison of Cayenne Pepper and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and pumpkin puree:
- Both pumpkin puree and cayenne pepper are high in Vitamin A, dietary fiber and potassium.
- Cayenne pepper has more beta-carotene and lutein + zeaxanthin than pumpkin puree, however, pumpkin puree contains more alpha-carotene than cayenne pepper.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin C, Vitamin E, calcium, iron and protein.
- Pumpkin puree has 21.3 times less saturated fat than cayenne pepper.
- Pumpkin puree has 68% less sugar than cayenne pepper.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and pumpkin puree has 89% less calories than cayenne pepper - pumpkin puree has 34 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 pumpkin puree for protein. Cayenne pepper has a macronutrient ratio of 11:53:36 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Pumpkin Puree | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 53% | 82% |
| Fat | 36% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and pumpkin puree has 86% less carbohydrates than cayenne pepper - pumpkin puree has 8.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both pumpkin puree and cayenne pepper are high in dietary fiber. Cayenne pepper has 838% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Pumpkin puree has 68% less sugar than cayenne pepper - pumpkin puree has 3.3g 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 992% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Pumpkin puree has 21.3 times less saturated fat than cayenne pepper - pumpkin puree has 0.15g 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 17 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Both pumpkin puree and cayenne pepper are high in Vitamin A. Cayenne pepper has 167% more Vitamin A than pumpkin puree - pumpkin puree has 778ug 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 27 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has 402% more Vitamin K than pumpkin puree - pumpkin puree has 16ug 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, pumpkin puree contains more pantothenic acid.
| Cayenne Pepper | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.328 MG | 0.024 MG |
| Riboflavin | 0.919 MG | 0.054 MG |
| Niacin | 8.701 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 2.45 MG | 0.056 MG |
| Folate | 106 UG | 12 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 469% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 461% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both pumpkin puree and cayenne pepper are high in potassium. Cayenne pepper has 878% more potassium than pumpkin puree - pumpkin puree has 206mg 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 has more beta-carotene and lutein + zeaxanthin than pumpkin puree per 100 grams, however, pumpkin puree contains more alpha-carotene than cayenne pepper per 100 grams.
| Cayenne Pepper | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 21840 UG | 6940 UG |
| lutein + zeaxanthin | 13157 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Cayenne Pepper | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.008 G |
| Total | 0.66 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than pumpkin puree per 100 grams.
| Cayenne Pepper | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 7.71 G | 0.007 G |
| Total | 7.71 G | 0.007 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: Cayenne Pepper (Spices, pepper, red or cayenne) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cayenne Pepper g
()
|
Daily Values (%) |
Pumpkin Puree g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and pumpkin puree has 90% less calories than cayenne pepper - pumpkin puree has 34 calories in 100g and cayenne pepper has 318 calories.
Does pumpkin puree or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than cayenne pepper - pumpkin puree has 8.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does pumpkin puree or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 470% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does pumpkin puree or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 460% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does pumpkin puree or cayenne pepper contain more potassium?
Both pumpkin puree and cayenne pepper are high in potassium. Cayenne pepper has 880% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.