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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 A, 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 7 times less vitamin A than chili pepper. Chili pepper has 952IU of vitamin A, while yam has 138IU.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Yam
Yam
6
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 more IronIron +90.7%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +153.4%
Contains more CopperCopper +38%
Contains more PhosphorusPhosphorus +27.9%
Contains more ManganeseManganese +112.3%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~21mg
~equal in Zinc ~0.24mg
~equal in Sodium ~9mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Yam
Yam
3
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 +740.4%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +508.7%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more CholineCholine +51.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Chili pepper Yam DV% diff.
Vitamin C 143.7mg 17.1mg 141%
Vitamin B6 0.506mg 0.293mg 16%
Potassium 322mg 816mg 15%
Vitamin K 14µg 2.3µg 10%
Fiber 1.5g 4.1g 10%
Manganese 0.187mg 0.397mg 9%
Carbs 8.81g 27.88g 6%
Iron 1.03mg 0.54mg 6%
Vitamin A 48µg 7µg 5%
Copper 0.129mg 0.178mg 5%
Calories 40kcal 118kcal 4%
Vitamin B3 1.244mg 0.552mg 4%
Vitamin B2 0.086mg 0.032mg 4%
Vitamin B1 0.072mg 0.112mg 3%
Phosphorus 43mg 55mg 2%
Vitamin E 0.69mg 0.35mg 2%
Vitamin B5 0.201mg 0.314mg 2%
Protein 1.87g 1.53g 1%
Polyunsaturated fat 0.239g 0.076g 1%
Choline 10.9mg 16.5mg 1%
Fats 0.44g 0.17g 0%
Net carbs 7.31g 23.78g N/A
Magnesium 23mg 21mg 0%
Calcium 14mg 17mg 0%
Sugar 5.3g 0.5g N/A
Zinc 0.26mg 0.24mg 0%
Sodium 9mg 9mg 0%
Selenium 0.5µg 0.7µg 0%
Folate 23µg 23µg 0%
Saturated fat 0.042g 0.037g 0%
Monounsaturated fat 0.024g 0.006g 0%
Tryptophan 0.026mg 0.012mg 0%
Threonine 0.074mg 0.054mg 0%
Isoleucine 0.065mg 0.052mg 0%
Leucine 0.105mg 0.096mg 0%
Lysine 0.089mg 0.059mg 0%
Methionine 0.024mg 0.021mg 0%
Phenylalanine 0.062mg 0.071mg 0%
Valine 0.084mg 0.062mg 0%
Histidine 0.041mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +22.2%
Contains more FatsFats +158.8%
Contains more WaterWater +26.5%
Contains more CarbsCarbs +216.5%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Yam
Yam
1
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 +300%
Contains more Poly. FatPolyunsaturated fat +214.5%
Contains less Sat. FatSaturated fat -11.9%

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.