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  6. Chili pepper vs. Yam

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
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.
Chili pepper
Chili pepper
3
:
6
Yam
Yam
Contains more Iron +90.7%
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Manganese +112.3%
Contains more Selenium +40%
Equal in Magnesium - 21
Equal in Sodium - 9
Equal in Zinc - 0.24
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +90.7%
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Manganese +112.3%
Contains more Selenium +40%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chili pepper
Chili pepper
7
:
2
Yam
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
Chili pepper
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%
Yam
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chili pepper
Chili pepper
4
:
1
Yam
Yam
Contains more Protein +22.2%
Contains more Fats +158.8%
Contains more Water +26.5%
Contains more Carbs +216.5%
Equal in Other - 0.82
Chili pepper
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +22.2%
Contains more Fats +158.8%
Contains more Water +26.5%
Contains more Carbs +216.5%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chili pepper
Chili pepper
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +214.5%
Contains less Saturated Fat -11.9%
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +214.5%
Contains less Saturated Fat -11.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chili pepper Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol 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
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
Manganese 0.187mg 0.397mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 952IU 138IU Chili pepper
Vitamin A RAE 48µg 7µg Chili pepper
Vitamin E 0.69mg 0.35mg Chili pepper
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 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
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

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
66%
Chili pepper
19%
Yam
Minerals Daily Need Coverage Score
18%
Chili pepper
26%
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 richer in minerals?
Yam
Yam is relatively richer in minerals
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)

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. 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.