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Chili pepper vs Yam - In-Depth Nutrition Comparison

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Significant differences between Chili pepper and Yam

  • Chili pepper has more Vitamin C, Vitamin B6, Vitamin K, and Iron, however Yam is richer in Potassium, Fiber, Manganese, and Copper.
  • Chili pepper covers your daily Vitamin C needs 141% more than Yam.
  • Yam has 11 times less Sugar than Chili pepper. Chili pepper has 5.3g of Sugar, while Yam has 0.5g.

Specific food types used in this comparison are Peppers, hot chili, red, raw and Yam, raw.

Infographic

Chili 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 more Iron +90.7%
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Equal in Magnesium - 21
Equal in Sodium - 9
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 39% 17% 19% 29% 2% 8% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +90.7%
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Equal in Magnesium - 21
Equal in Sodium - 9
Equal in Zinc - 0.24

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
:
2
Yam
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
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%
Equal in Folate - 23
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
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%
Equal in Folate - 23

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.
Chili pepper Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chili pepper Yam Opinion
Net carbs 7.31g 23.78g Yam
Protein 1.87g 1.53g Chili pepper
Fats 0.44g 0.17g Chili pepper
Carbs 8.81g 27.88g Yam
Calories 40kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 5.3g 0.5g Yam
Fiber 1.5g 4.1g Yam
Calcium 14mg 17mg Yam
Iron 1.03mg 0.54mg Chili pepper
Magnesium 23mg 21mg Chili pepper
Phosphorus 43mg 55mg Yam
Potassium 322mg 816mg Yam
Sodium 9mg 9mg
Zinc 0.26mg 0.24mg Chili pepper
Copper 0.129mg 0.178mg Yam
Vitamin A 952IU 138IU Chili pepper
Vitamin E 0.69mg 0.35mg Chili pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 143.7mg 17.1mg Chili pepper
Vitamin B1 0.072mg 0.112mg Yam
Vitamin B2 0.086mg 0.032mg Chili pepper
Vitamin B3 1.244mg 0.552mg Chili pepper
Vitamin B5 0.201mg 0.314mg Yam
Vitamin B6 0.506mg 0.293mg Chili pepper
Folate 23µg 23µg
Vitamin B12 0µg 0µg
Vitamin K 14µg 2.3µg Chili pepper
Tryptophan 0.026mg 0.012mg Chili pepper
Threonine 0.074mg 0.054mg Chili pepper
Isoleucine 0.065mg 0.052mg Chili pepper
Leucine 0.105mg 0.096mg Chili pepper
Lysine 0.089mg 0.059mg Chili pepper
Methionine 0.024mg 0.021mg Chili pepper
Phenylalanine 0.062mg 0.071mg Yam
Valine 0.084mg 0.062mg Chili pepper
Histidine 0.041mg 0.034mg Chili pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.037g Yam
Monounsaturated Fat 0.024g 0.006g Chili pepper
Polyunsaturated fat 0.239g 0.076g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chili pepper Yam
Low Fats diet ok
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
66
Chili pepper
19
Yam
Mineral Summary Score
20
Chili 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
11%
Chili pepper
9%
Yam
Carbohydrates
9%
Chili pepper
28%
Yam
Fats
2%
Chili pepper
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Chili pepper
Chili pepper is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.