Cayenne Pepper vs. Sweet Potatoes
Nutrition comparison of Cayenne Pepper and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cayenne pepper
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cayenne pepper and sweet potatoes:
- Both sweet potatoes and cayenne pepper are high in Vitamin A, dietary fiber and potassium.
- Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sweet potato contains more pantothenic acid.
- Cayenne pepper has signficantly more Vitamin K than sweet potato.
- Cayenne pepper is an excellent source of Vitamin C, Vitamin E, calcium, iron and protein.
- Sweet potato has 180.1 times less saturated fat than cayenne pepper.
- Sweet potato has 60% less sugar than cayenne pepper.
USDA sources for nutritional information: Cayenne Pepper (Spices, pepper, red or cayenne) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cayenne pepper is high in calories and sweet potato has 73% less calories than cayenne pepper - sweet potato has 86 calories per 100 grams and cayenne pepper has 318 calories.
For macronutrient ratios, cayenne pepper is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Cayenne pepper has a macronutrient ratio of 11:53:36 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cayenne Pepper | Sweet Potatoes | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 53% | 92% |
| Fat | 36% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cayenne pepper is high in carbohydrates and sweet potato has 64% less carbohydrates than cayenne pepper - sweet potato has 20.1g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.
dietary fiber
Both sweet potatoes and cayenne pepper are high in dietary fiber. Cayenne pepper has 807% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.
sugar
Sweet potato has 60% less sugar than cayenne pepper - sweet potato has 4.2g 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 665% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cayenne pepper has 12g of protein.
Fat
saturated fat
Sweet potato has 180.1 times less saturated fat than cayenne pepper - sweet potato has 0.02g 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 30 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cayenne pepper has 76.4mg of Vitamin C.
Vitamin A
Both sweet potatoes and cayenne pepper are high in Vitamin A. Cayenne pepper has 194% more Vitamin A than sweet potato - sweet potato has 709ug 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 113 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and cayenne pepper has 29.8mg of Vitamin E.
Vitamin K
Cayenne pepper has signficantly more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cayenne pepper has 80.3ug of Vitamin K.
The B Vitamins
Cayenne pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sweet potato contains more pantothenic acid.
| Cayenne Pepper | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.328 MG | 0.078 MG |
| Riboflavin | 0.919 MG | 0.061 MG |
| Niacin | 8.701 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 2.45 MG | 0.209 MG |
| Folate | 106 UG | 11 UG |
Minerals
calcium
Cayenne pepper is an excellent source of calcium and it has 393% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.
iron
Cayenne pepper is an excellent source of iron and it has 11 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.
potassium
Both sweet potatoes and cayenne pepper are high in potassium. Cayenne pepper has 498% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 21840 UG | 8509 UG |
| lutein + zeaxanthin | 13157 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cayenne pepper has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cayenne Pepper | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.66 G | 0.001 G |
| Total | 0.66 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cayenne pepper has more linoleic acid than sweet potato per 100 grams.
| Cayenne Pepper | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 7.71 G | 0.013 G |
| Total | 7.71 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cayenne Pepper g
()
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Daily Values (%) |
Sweet Potatoes g
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 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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5% | Vitamin D | 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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or cayenne pepper contain more calories in 100 grams?Cayenne pepper is high in calories and sweet potato has 70% less calories than cayenne pepper - sweet potato has 86 calories in 100g and cayenne pepper has 318 calories.
Does sweet potatoes or cayenne pepper have more carbohydrates?
By weight, cayenne pepper is high in carbohydrates and sweet potato has 60% fewer carbohydrates than cayenne pepper - sweet potato has 20.1g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.
Does sweet potatoes or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 390% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.
Does sweet potatoes or cayenne pepper contain more iron?
Cayenne pepper is an abundant source of iron and it has 11 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.
Does sweet potatoes or cayenne pepper contain more potassium?
Both sweet potatoes and cayenne pepper are high in potassium. Cayenne pepper has 500% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.