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  6. Bell pepper vs. Yam

Bell pepper vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Bell pepper and Yam

  • Bell pepper has more Vitamin C, however, Yam is higher in Potassium, Manganese, Copper, and Fiber.
  • Bell pepper covers your daily Vitamin C needs 76% more than Yam.
  • Yam contains 5 times less Sugar than Bell pepper. Bell pepper contains 2.4g of Sugar, while Yam contains 0.49g.

Food varieties used in this article are Peppers, sweet, green, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Bell pepper vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bell pepper
Bell pepper
1
:
9
Yam
Yam
Contains less Sodium -62.5%
Contains more Calcium +40%
Contains more Iron +52.9%
Contains more Magnesium +80%
Contains more Phosphorus +145%
Contains more Potassium +282.9%
Contains more Zinc +53.8%
Contains more Copper +130.3%
Contains more Manganese +204.1%
Contains more Selenium +∞%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains less Sodium -62.5%
Contains more Calcium +40%
Contains more Iron +52.9%
Contains more Magnesium +80%
Contains more Phosphorus +145%
Contains more Potassium +282.9%
Contains more Zinc +53.8%
Contains more Copper +130.3%
Contains more Manganese +204.1%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bell pepper
Bell pepper
4
:
5
Yam
Yam
Contains more Vitamin A +203.3%
Contains more Vitamin C +564.5%
Contains more Vitamin K +221.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +214.1%
Contains more Folate +60%
Equal in Vitamin E - 0.34
Equal in Vitamin B2 - 0.028
Equal in Vitamin B6 - 0.228
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +203.3%
Contains more Vitamin C +564.5%
Contains more Vitamin K +221.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +214.1%
Contains more Folate +60%
Equal in Vitamin E - 0.34
Equal in Vitamin B2 - 0.028
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
2
:
3
Yam
Yam
Contains more Fats +21.4%
Contains more Water +33.9%
Contains more Protein +73.3%
Contains more Carbs +492.2%
Contains more Other +72.7%
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +21.4%
Contains more Water +33.9%
Contains more Protein +73.3%
Contains more Carbs +492.2%
Contains more Other +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +60%
Contains less Saturated Fat -50%
Equal in Polyunsaturated fat - 0.06
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +60%
Contains less Saturated Fat -50%
Equal in Polyunsaturated fat - 0.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Bell pepper Yam Opinion
Net carbs 2.94g 23.58g Yam
Protein 0.86g 1.49g Yam
Fats 0.17g 0.14g Bell pepper
Carbs 4.64g 27.48g Yam
Calories 20kcal 116kcal Yam
Fructose 1.12g Bell pepper
Sugar 2.4g 0.49g Yam
Fiber 1.7g 3.9g Yam
Calcium 10mg 14mg Yam
Iron 0.34mg 0.52mg Yam
Magnesium 10mg 18mg Yam
Phosphorus 20mg 49mg Yam
Potassium 175mg 670mg Yam
Sodium 3mg 8mg Bell pepper
Zinc 0.13mg 0.2mg Yam
Copper 0.066mg 0.152mg Yam
Manganese 0.122mg 0.371mg Yam
Selenium 0µg 0.7µg Yam
Vitamin A 370IU 122IU Bell pepper
Vitamin A RAE 18µg 6µg Bell pepper
Vitamin E 0.37mg 0.34mg Bell pepper
Vitamin C 80.4mg 12.1mg Bell pepper
Vitamin B1 0.057mg 0.095mg Yam
Vitamin B2 0.028mg 0.028mg
Vitamin B3 0.48mg 0.552mg Yam
Vitamin B5 0.099mg 0.311mg Yam
Vitamin B6 0.224mg 0.228mg Yam
Folate 10µg 16µg Yam
Vitamin K 7.4µg 2.3µg Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.052mg Yam
Isoleucine 0.024mg 0.05mg Yam
Leucine 0.036mg 0.094mg Yam
Lysine 0.039mg 0.058mg Yam
Methionine 0.007mg 0.02mg Yam
Phenylalanine 0.092mg 0.069mg Bell pepper
Valine 0.036mg 0.06mg Yam
Histidine 0.01mg 0.033mg Yam
Saturated Fat 0.058g 0.029g Yam
Monounsaturated Fat 0.008g 0.005g Bell pepper
Polyunsaturated fat 0.062g 0.06g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Bell pepper
15%
Yam
Minerals Daily Need Coverage Score
9%
Bell pepper
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.029g)
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 - 5mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/170072/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.