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Bell pepper vs Yam - In-Depth Nutrition Comparison

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The main differences between Bell pepper and Yam

  • Bell pepper has more Vitamin C, however Yam has more Potassium, Copper, Manganese, Fiber, and Vitamin B6.
  • Daily need coverage for Vitamin C from Bell pepper is 70% higher.
  • Yam has 5 times less Sugar than Bell pepper. Bell pepper has 2.4g of Sugar, while Yam has 0.5g.

Food types used in this article are Peppers, sweet, green, raw and Yam, raw.

Infographic

Bell pepper vs Yam infographic
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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
Contains less Sodium -66.7%
Contains more Iron +58.8%
Contains more Calcium +70%
Contains more Potassium +366.3%
Contains more Magnesium +110%
Contains more Copper +169.7%
Contains more Zinc +84.6%
Contains more Phosphorus +175%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains less Sodium -66.7%
Contains more Iron +58.8%
Contains more Calcium +70%
Contains more Potassium +366.3%
Contains more Magnesium +110%
Contains more Copper +169.7%
Contains more Zinc +84.6%
Contains more Phosphorus +175%

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
:
6
Yam
Contains more Vitamin C +370.2%
Contains more Vitamin A +168.1%
Contains more Vitamin K +221.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Equal in Vitamin E - 0.35
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +370.2%
Contains more Vitamin A +168.1%
Contains more Vitamin K +221.7%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Equal in Vitamin E - 0.35

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
19
Yam
Mineral Summary Score
9
Bell pepper
25
Yam

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 food.
Protein
5%
Bell pepper
9%
Yam
Carbohydrates
5%
Bell pepper
28%
Yam
Fats
1%
Bell pepper
1%
Yam

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Yam
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bell pepper Yam Opinion
Calories 20 118 Yam
Protein 0.86 1.53 Yam
Fats 0.17 0.17
Vitamin C 80.4 17.1 Bell pepper
Net carbs 2.940000057220459 23.780000686645508 Yam
Carbs 4.64 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.54 Yam
Calcium 10 17 Yam
Potassium 175 816 Yam
Magnesium 10 21 Yam
Sugar 2.4 0.5 Yam
Fiber 1.7 4.1 Yam
Copper 0.066 0.178 Yam
Zinc 0.13 0.24 Yam
Starch 0 Bell pepper
Phosphorus 20 55 Yam
Sodium 3 9 Bell pepper
Vitamin A 370 138 Bell pepper
Vitamin E 0.37 0.35 Bell pepper
Vitamin D 0 0
Vitamin B1 0.057 0.112 Yam
Vitamin B2 0.028 0.032 Yam
Vitamin B3 0.48 0.552 Yam
Vitamin B5 0.099 0.314 Yam
Vitamin B6 0.224 0.293 Yam
Vitamin B12 0 0
Vitamin K 7.4 2.3 Bell pepper
Folate 10 23 Yam
Trans Fat 0 0
Saturated Fat 0.058 0.037 Yam
Monounsaturated Fat 0.008 0.006 Bell pepper
Polyunsaturated fat 0.062 0.076 Yam
Tryptophan 0.012 0.012
Threonine 0.036 0.054 Yam
Isoleucine 0.024 0.052 Yam
Leucine 0.036 0.096 Yam
Lysine 0.039 0.059 Yam
Methionine 0.007 0.021 Yam
Phenylalanine 0.092 0.071 Bell pepper
Valine 0.036 0.062 Yam
Histidine 0.01 0.034 Yam
Fructose 1.12 Bell pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.