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Yam vs Peppers - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 4.6g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Peppers
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Peppers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
120
Peppers
Mineral Summary Score
19
Yam
15
Peppers

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
Contains more Potassium +140%
Contains more Phosphorus +19.6%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains less Sodium -22.2%
Equal in Calcium - 18
Equal in Copper - 0.174
Contains more Potassium +140%
Contains more Phosphorus +19.6%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains less Sodium -22.2%
Equal in Calcium - 18
Equal in Copper - 0.174

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin C +1318.1%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin C +1318.1%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
12%
Peppers
Carbohydrates
28%
Yam
9%
Peppers
Fats
1%
Yam
1%
Peppers

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Peppers Opinion
Calories 118 40 Yam
Protein 1.53 2 Peppers
Fats 0.17 0.2 Peppers
Vitamin C 17.1 242.5 Peppers
Carbs 27.88 9.46 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.2 Peppers
Calcium 17 18 Peppers
Potassium 816 340 Yam
Magnesium 21 25 Peppers
Sugars 0.5 5.1 Peppers
Fiber 4.1 1.5 Yam
Copper 0.178 0.174 Yam
Zinc 0.24 0.3 Peppers
Starch
Phosphorus 55 46 Yam
Sodium 9 7 Peppers
Vitamin A 138 1179 Peppers
Vitamin E 0.35 0.69 Peppers
Vitamin D 0 0
Vitamin B1 0.112 0.09 Yam
Vitamin B2 0.032 0.09 Peppers
Vitamin B3 0.552 0.95 Peppers
Vitamin B5 0.314 0.061 Yam
Vitamin B6 0.293 0.278 Yam
Vitamin B12 0 0
Vitamin K 2.3 14.3 Peppers
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.021 Peppers
Monounsaturated Fat 0.006 0.011 Peppers
Polyunsaturated fat 0.076 0.109 Peppers
Tryptophan 0.012 0.026 Peppers
Threonine 0.054 0.074 Peppers
Isoleucine 0.052 0.065 Peppers
Leucine 0.096 0.105 Peppers
Lysine 0.059 0.089 Peppers
Methionine 0.021 0.024 Peppers
Phenylalanine 0.071 0.062 Yam
Valine 0.062 0.084 Peppers
Histidine 0.034 0.041 Peppers
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.