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Peppers vs Yam - In-Depth Nutrition Comparison

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Differences between Peppers and Yam

  • Peppers are higher in Vitamin C, Vitamin K, Iron, and Vitamin A, however Yam is richer in Potassium, Fiber, Manganese, and Vitamin B5.
  • Peppers' daily need coverage for Vitamin C is 250% higher.
  • Peppers have 10 times more Sugar than Yam. While Peppers have 5.1g of Sugar, Yam has only 0.5g.

The food types used in this comparison are Peppers, hot chili, green, raw and Yam, raw.

Infographic

Peppers 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
:
3
Yam
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains less Sodium -22.2%
Contains more Potassium +140%
Contains more Phosphorus +19.6%
Equal in Calcium - 17
Equal in Copper - 0.178
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains less Sodium -22.2%
Contains more Potassium +140%
Contains more Phosphorus +19.6%
Equal in Calcium - 17
Equal in Copper - 0.178

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
:
3
Yam
Contains more Vitamin C +1318.1%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Equal in Vitamin B6 - 0.293
Equal in Folate - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +1318.1%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Equal in Vitamin B6 - 0.293
Equal in Folate - 23

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
90
Peppers
19
Yam
Mineral Summary Score
23
Peppers
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
12%
Peppers
9%
Yam
Carbohydrates
9%
Peppers
28%
Yam
Fats
1%
Peppers
1%
Yam

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.6g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 41)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Peppers Yam Opinion
Calories 40 118 Yam
Protein 2 1.53 Peppers
Fats 0.2 0.17 Peppers
Vitamin C 242.5 17.1 Peppers
Net carbs 7.960000038146973 23.780000686645508 Yam
Carbs 9.46 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.54 Peppers
Calcium 18 17 Peppers
Potassium 340 816 Yam
Magnesium 25 21 Peppers
Sugar 5.1 0.5 Yam
Fiber 1.5 4.1 Yam
Copper 0.174 0.178 Yam
Zinc 0.3 0.24 Peppers
Starch
Phosphorus 46 55 Yam
Sodium 7 9 Peppers
Vitamin A 1179 138 Peppers
Vitamin E 0.69 0.35 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.112 Yam
Vitamin B2 0.09 0.032 Peppers
Vitamin B3 0.95 0.552 Peppers
Vitamin B5 0.061 0.314 Yam
Vitamin B6 0.278 0.293 Yam
Vitamin B12 0 0
Vitamin K 14.3 2.3 Peppers
Folate 23 23
Trans Fat 0 0
Saturated Fat 0.021 0.037 Peppers
Monounsaturated Fat 0.011 0.006 Peppers
Polyunsaturated fat 0.109 0.076 Peppers
Tryptophan 0.026 0.012 Peppers
Threonine 0.074 0.054 Peppers
Isoleucine 0.065 0.052 Peppers
Leucine 0.105 0.096 Peppers
Lysine 0.089 0.059 Peppers
Methionine 0.024 0.021 Peppers
Phenylalanine 0.062 0.071 Yam
Valine 0.084 0.062 Peppers
Histidine 0.041 0.034 Peppers
Fructose

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.