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Jalapeño vs Yam - In-Depth Nutrition Comparison

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Significant differences between Jalapeño and Yam

  • Jalapeño has more Vitamin C, Vitamin E , Vitamin K, Vitamin B6, and Vitamin A RAE, however Yam is richer in Potassium, Copper, Manganese, Vitamin B1, and Fiber.
  • Jalapeño covers your daily Vitamin C needs 113% more than Yam.
  • Yam has 10 times less Vitamin E than Jalapeño. Jalapeño has 3.58mg of Vitamin E , while Yam has 0.35mg.

Specific food types used in this comparison are Peppers, jalapeno, raw and Yam, raw.

Infographic

Jalapeño 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Jalapeño
Jalapeño
1
:
7
Yam
Yam
Contains less Sodium -66.7%
Contains more Calcium +41.7%
Contains more Iron +116%
Contains more Magnesium +40%
Contains more Phosphorus +111.5%
Contains more Potassium +229%
Contains more Zinc +71.4%
Contains more Copper +287%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains less Sodium -66.7%
Contains more Calcium +41.7%
Contains more Iron +116%
Contains more Magnesium +40%
Contains more Phosphorus +111.5%
Contains more Potassium +229%
Contains more Zinc +71.4%
Contains more Copper +287%

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
Jalapeño
Jalapeño
9
:
1
Yam
Yam
Contains more Vitamin A +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin C +593.6%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Folate +17.4%
Contains more Vitamin K +704.3%
Contains more Vitamin B1 +180%
Equal in Vitamin B5 - 0.314
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin C +593.6%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Folate +17.4%
Contains more Vitamin K +704.3%
Contains more Vitamin B1 +180%
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
3
Yam
Yam
Contains more Fats +117.6%
Contains more Water +31.7%
Contains more Protein +68.1%
Contains more Carbs +328.9%
Contains more Other +54.7%
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 Fats +117.6%
Contains more Water +31.7%
Contains more Protein +68.1%
Contains more Carbs +328.9%
Contains more Other +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +47.4%
Contains less Saturated Fat -59.8%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +47.4%
Contains less Saturated Fat -59.8%

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.
Jalapeño 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jalapeño Yam Opinion
Net carbs 3.7g 23.78g Yam
Protein 0.91g 1.53g Yam
Fats 0.37g 0.17g Jalapeño
Carbs 6.5g 27.88g Yam
Calories 29kcal 118kcal Yam
Fructose 2.63g Jalapeño
Sugar 4.12g 0.5g Yam
Fiber 2.8g 4.1g Yam
Calcium 12mg 17mg Yam
Iron 0.25mg 0.54mg Yam
Magnesium 15mg 21mg Yam
Phosphorus 26mg 55mg Yam
Potassium 248mg 816mg Yam
Sodium 3mg 9mg Jalapeño
Zinc 0.14mg 0.24mg Yam
Copper 0.046mg 0.178mg Yam
Vitamin A 1078IU 138IU Jalapeño
Vitamin A RAE 54µg 7µg Jalapeño
Vitamin E 3.58mg 0.35mg Jalapeño
Vitamin C 118.6mg 17.1mg Jalapeño
Vitamin B1 0.04mg 0.112mg Yam
Vitamin B2 0.07mg 0.032mg Jalapeño
Vitamin B3 1.28mg 0.552mg Jalapeño
Vitamin B5 0.315mg 0.314mg Jalapeño
Vitamin B6 0.419mg 0.293mg Jalapeño
Folate 27µg 23µg Jalapeño
Vitamin K 18.5µg 2.3µg Jalapeño
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.092g 0.037g Yam
Monounsaturated Fat 0.029g 0.006g Jalapeño
Polyunsaturated fat 0.112g 0.076g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
64%
Jalapeño
19%
Yam
Minerals Daily Need Coverage Score
10%
Jalapeño
25%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.