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  6. Chili Pepper vs. Yam

Chili Pepper vs. Yam — In-Depth Nutrition Comparison

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Important differences between chili Pepper and yam

  • Chili Pepper have more vitamin C, vitamin A, vitamin K, and iron; however, yam is richer in potassium, fiber, and manganese.
  • Chili Pepper' daily need coverage for vitamin C is 256% more.
  • Chili Pepper contain 10 times more sugar than yam. Chili Pepper contain 5.1g of sugar, while yam contains 0.49g.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of chili Pepper is 10.

The food varieties used in the comparison are Peppers, hot chili, green, raw and Yam, cooked, boiled, drained, or baked, without salt.

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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +28.6%
Contains more IronIron +130.8%
Contains more CopperCopper +14.5%
Contains more ZincZinc +50%
Contains less SodiumSodium -12.5%
Contains more PotassiumPotassium +97.1%
Contains more ManganeseManganese +56.5%
Contains more SeleniumSelenium +40%
~equal in Phosphorus ~49mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Yam
Yam
2
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +1904.1%
Contains more Vitamin AVitamin A +883.3%
Contains more Vitamin EVitamin E +102.9%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +43.8%
Contains more Vitamin B5Vitamin B5 +409.8%
Contains more CholineCholine +45.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chili Pepper Yam DV% diff.
Vitamin C 242.5mg 12.1mg 256%
Vitamin K 14.3µg 2.3µg 10%
Potassium 340mg 670mg 10%
Fiber 1.5g 3.9g 10%
Iron 1.2mg 0.52mg 9%
Vitamin A 59µg 6µg 6%
Carbs 9.46g 27.48g 6%
Manganese 0.237mg 0.371mg 6%
Vitamin B5 0.061mg 0.311mg 5%
Vitamin B2 0.09mg 0.028mg 5%
Calories 40kcal 116kcal 4%
Vitamin B6 0.278mg 0.228mg 4%
Vitamin B3 0.95mg 0.552mg 2%
Vitamin E 0.69mg 0.34mg 2%
Folate 23µg 16µg 2%
Magnesium 25mg 18mg 2%
Copper 0.174mg 0.152mg 2%
Choline 11.1mg 16.2mg 1%
Protein 2g 1.49g 1%
Zinc 0.3mg 0.2mg 1%
Fats 0.2g 0.14g 0%
Net carbs 7.96g 23.58g N/A
Calcium 18mg 14mg 0%
Sugar 5.1g 0.49g N/A
Phosphorus 46mg 49mg 0%
Sodium 7mg 8mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B1 0.09mg 0.095mg 0%
Saturated fat 0.021g 0.029g 0%
Monounsaturated fat 0.011g 0.005g 0%
Polyunsaturated fat 0.109g 0.06g 0%
Tryptophan 0.026mg 0.012mg 0%
Threonine 0.074mg 0.052mg 0%
Isoleucine 0.065mg 0.05mg 0%
Leucine 0.105mg 0.094mg 0%
Lysine 0.089mg 0.058mg 0%
Methionine 0.024mg 0.02mg 0%
Phenylalanine 0.062mg 0.069mg 0%
Valine 0.084mg 0.06mg 0%
Histidine 0.041mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +34.2%
Contains more FatsFats +42.9%
Contains more WaterWater +25.1%
Contains more CarbsCarbs +190.5%
Contains more OtherOther +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +81.7%

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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/170497/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.