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Yam vs Chili pepper - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 4.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Chili pepper
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Chili pepper
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
81
Chili pepper
Mineral Summary Score
19
Yam
13
Chili pepper

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
4
:
Contains more Calcium +21.4%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Phosphorus +27.9%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Zinc - 0.26
Equal in Sodium - 9
Contains more Calcium +21.4%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Phosphorus +27.9%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Zinc - 0.26
Equal in Sodium - 9

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
2
:
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin C +740.4%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin C +740.4%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%

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
11%
Chili pepper
Carbohydrates
28%
Yam
9%
Chili pepper
Fats
1%
Yam
2%
Chili pepper

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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 Chili pepper Opinion
Calories 118 40 Yam
Protein 1.53 1.87 Chili pepper
Fats 0.17 0.44 Chili pepper
Vitamin C 17.1 143.7 Chili pepper
Carbs 27.88 8.81 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.03 Chili pepper
Calcium 17 14 Yam
Potassium 816 322 Yam
Magnesium 21 23 Chili pepper
Sugars 0.5 5.3 Chili pepper
Fiber 4.1 1.5 Yam
Copper 0.178 0.129 Yam
Zinc 0.24 0.26 Chili pepper
Starch
Phosphorus 55 43 Yam
Sodium 9 9
Vitamin A 138 952 Chili pepper
Vitamin E 0.35 0.69 Chili pepper
Vitamin D 0 0
Vitamin B1 0.112 0.072 Yam
Vitamin B2 0.032 0.086 Chili pepper
Vitamin B3 0.552 1.244 Chili pepper
Vitamin B5 0.314 0.201 Yam
Vitamin B6 0.293 0.506 Chili pepper
Vitamin B12 0 0
Vitamin K 2.3 14 Chili pepper
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.042 Yam
Monounsaturated Fat 0.006 0.024 Chili pepper
Polyunsaturated fat 0.076 0.239 Chili pepper
Tryptophan 0.012 0.026 Chili pepper
Threonine 0.054 0.074 Chili pepper
Isoleucine 0.052 0.065 Chili pepper
Leucine 0.096 0.105 Chili pepper
Lysine 0.059 0.089 Chili pepper
Methionine 0.021 0.024 Chili pepper
Phenylalanine 0.071 0.062 Yam
Valine 0.062 0.084 Chili pepper
Histidine 0.034 0.041 Chili pepper
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.