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  6. Bell pepper vs. Yam

Bell pepper vs. Yam — In-Depth Nutrition Comparison

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The main differences between bell peppers and yam

  • Bell peppers have more vitamin C; however, yam has more potassium, copper, manganese, fiber, and vitamin B6.
  • Daily need coverage for vitamin C for bell peppers is 70% higher.
  • Yam has 5 times less sugar than bell peppers. Bell peppers have 2.4g of sugar, while yam has 0.5g.
  • Yam has a higher glycemic index than bell peppers.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +58.8%
Contains more CopperCopper +169.7%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +225.4%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Yam
Yam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +370.2%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin KVitamin K +221.7%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more FolateFolate +130%
Contains more CholineCholine +200%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Yam DV% diff.
Vitamin C 80.4mg 17.1mg 70%
Potassium 175mg 816mg 19%
Manganese 0.122mg 0.397mg 12%
Copper 0.066mg 0.178mg 12%
Fiber 1.7g 4.1g 10%
Carbs 4.64g 27.88g 8%
Calories 20kcal 118kcal 5%
Vitamin B6 0.224mg 0.293mg 5%
Phosphorus 20mg 55mg 5%
Vitamin B1 0.057mg 0.112mg 5%
Vitamin B5 0.099mg 0.314mg 4%
Vitamin K 7.4µg 2.3µg 4%
Folate 10µg 23µg 3%
Magnesium 10mg 21mg 3%
Iron 0.34mg 0.54mg 3%
Choline 5.5mg 16.5mg 2%
Selenium 0µg 0.7µg 1%
Protein 0.86g 1.53g 1%
Fructose 1.12g 1%
Calcium 10mg 17mg 1%
Zinc 0.13mg 0.24mg 1%
Vitamin A 18µg 7µg 1%
Fats 0.17g 0.17g 0%
Net carbs 2.94g 23.78g N/A
Sugar 2.4g 0.5g N/A
Sodium 3mg 9mg 0%
Vitamin E 0.37mg 0.35mg 0%
Vitamin B2 0.028mg 0.032mg 0%
Vitamin B3 0.48mg 0.552mg 0%
Saturated fat 0.058g 0.037g 0%
Monounsaturated fat 0.008g 0.006g 0%
Polyunsaturated fat 0.062g 0.076g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.036mg 0.054mg 0%
Isoleucine 0.024mg 0.052mg 0%
Leucine 0.036mg 0.096mg 0%
Lysine 0.039mg 0.059mg 0%
Methionine 0.007mg 0.021mg 0%
Phenylalanine 0.092mg 0.071mg 0%
Valine 0.036mg 0.062mg 0%
Histidine 0.01mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +34.9%
Contains more ProteinProtein +77.9%
Contains more CarbsCarbs +500.9%
Contains more OtherOther +86.4%
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +33.3%
Contains less Sat. FatSaturated fat -36.2%
Contains more Poly. FatPolyunsaturated fat +22.6%

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/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.