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

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 A +168.1%
Contains more Vitamin C +370.2%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +168.1%
Contains more Vitamin C +370.2%
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

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

All nutrients comparison - raw data values

Nutrient Bell pepper Yam Opinion
Net carbs 2.94g 23.78g Yam
Protein 0.86g 1.53g Yam
Fats 0.17g 0.17g
Carbs 4.64g 27.88g Yam
Calories 20kcal 118kcal Yam
Starch 0g g Bell pepper
Fructose 1.12g g Bell pepper
Sugar 2.4g 0.5g Yam
Fiber 1.7g 4.1g Yam
Calcium 10mg 17mg Yam
Iron 0.34mg 0.54mg Yam
Magnesium 10mg 21mg Yam
Phosphorus 20mg 55mg Yam
Potassium 175mg 816mg Yam
Sodium 3mg 9mg Bell pepper
Zinc 0.13mg 0.24mg Yam
Copper 0.066mg 0.178mg Yam
Vitamin A 370IU 138IU Bell pepper
Vitamin E 0.37mg 0.35mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 17.1mg Bell pepper
Vitamin B1 0.057mg 0.112mg Yam
Vitamin B2 0.028mg 0.032mg Yam
Vitamin B3 0.48mg 0.552mg Yam
Vitamin B5 0.099mg 0.314mg Yam
Vitamin B6 0.224mg 0.293mg Yam
Folate 10µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 2.3µg Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.054mg Yam
Isoleucine 0.024mg 0.052mg Yam
Leucine 0.036mg 0.096mg Yam
Lysine 0.039mg 0.059mg Yam
Methionine 0.007mg 0.021mg Yam
Phenylalanine 0.092mg 0.071mg Bell pepper
Valine 0.036mg 0.062mg Yam
Histidine 0.01mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.037g Yam
Monounsaturated Fat 0.008g 0.006g Bell pepper
Polyunsaturated fat 0.062g 0.076g Yam

Which food is preferable for your diet?

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

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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

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.

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.