Cayenne Pepper vs. Romaine Lettuce
Nutrition comparison of Cayenne Pepper and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and romaine lettuce:
- Both romaine lettuce and cayenne pepper are high in Vitamin A, dietary fiber and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid.
- Cayenne pepper is an excellent source of Vitamin C, Vitamin E, calcium, iron and protein.
- Romaine lettuce has 7.6 times less sugar than cayenne pepper.
- Romaine lettuce has 82.5 times less saturated fat than cayenne pepper.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and romaine lettuce has 95% less calories than cayenne pepper - romaine lettuce has 17 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is lighter in protein, lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Romaine Lettuce | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 53% | 65% |
| Fat | 36% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and romaine lettuce has 94% less carbohydrates than cayenne pepper - romaine lettuce has 3.3g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both romaine lettuce and cayenne pepper are high in dietary fiber. Cayenne pepper has 11 times more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Romaine lettuce has 7.6 times less sugar than cayenne pepper - romaine lettuce has 1.2g 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 876% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Romaine lettuce has 82.5 times less saturated fat than cayenne pepper - romaine lettuce has 0.04g 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 18 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Both romaine lettuce and cayenne pepper are high in Vitamin A. Cayenne pepper has 377% more Vitamin A than romaine lettuce - romaine lettuce has 436ug 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 228 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 28% more Vitamin K than cayenne pepper - romaine lettuce has 102.5ug 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 and Vitamin B6, however, romaine lettuce contains more pantothenic acid. Both cayenne pepper and romaine lettuce contain significant amounts of folate.
| Cayenne Pepper | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.328 MG | 0.072 MG |
| Riboflavin | 0.919 MG | 0.067 MG |
| Niacin | 8.701 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 2.45 MG | 0.074 MG |
| Folate | 106 UG | 136 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 348% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 704% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both romaine lettuce and cayenne pepper are high in potassium. Cayenne pepper has 715% more potassium than romaine lettuce - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 21840 UG | 5226 UG |
| lutein + zeaxanthin | 13157 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Cayenne Pepper | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.113 G |
| Total | 0.66 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than romaine lettuce per 100 grams.
| Cayenne Pepper | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 7.71 G | 0.047 G |
| Total | 7.71 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cayenne Pepper g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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| KCAL % |
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5% | calories | 5% |
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| 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 | |||
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5% | total fat | 5% |
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| 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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UG % | |
| MG % |
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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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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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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 romaine lettuce or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and romaine lettuce has 100% less calories than cayenne pepper - romaine lettuce has 17 calories in 100g and cayenne pepper has 318 calories.
Does romaine lettuce or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than cayenne pepper - romaine lettuce has 3.3g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does romaine lettuce or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 350% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does romaine lettuce or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 700% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does romaine lettuce or cayenne pepper contain more potassium?
Both romaine lettuce and cayenne pepper are high in potassium. Cayenne pepper has 720% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.