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  6. Chili Pepper vs. Yam

Chili Pepper vs. Yam — In-Depth Nutrition Comparison

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Differences between chili Pepper and yam

  • Chili Pepper are higher in vitamin C, vitamin A, vitamin K, and iron; however, yam is richer in potassium, fiber, manganese, and vitamin B5.
  • Chili Pepper' daily need coverage for vitamin C is 250% higher.
  • Chili Pepper have 10 times more sugar than yam. While chili Pepper have 5.1g of sugar, yam has only 0.5g.
  • Chili Pepper have a lower glycemic index (10) than yam (51).

The food types used in this comparison are Peppers, hot chili, green, 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Yam
Yam
4
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 MagnesiumMagnesium +19%
Contains more IronIron +122.2%
Contains more ZincZinc +25%
Contains less SodiumSodium -22.2%
Contains more PotassiumPotassium +140%
Contains more PhosphorusPhosphorus +19.6%
Contains more ManganeseManganese +67.5%
Contains more SeleniumSelenium +40%
~equal in Calcium ~17mg
~equal in Copper ~0.178mg

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
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 +1318.1%
Contains more Vitamin AVitamin A +742.9%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin KVitamin K +521.7%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more CholineCholine +48.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Chili Pepper Yam DV% diff.
Vitamin C 242.5mg 17.1mg 250%
Potassium 340mg 816mg 14%
Vitamin K 14.3µg 2.3µg 10%
Fiber 1.5g 4.1g 10%
Iron 1.2mg 0.54mg 8%
Manganese 0.237mg 0.397mg 7%
Vitamin A 59µg 7µg 6%
Carbs 9.46g 27.88g 6%
Vitamin B5 0.061mg 0.314mg 5%
Calories 40kcal 118kcal 4%
Vitamin B2 0.09mg 0.032mg 4%
Vitamin B3 0.95mg 0.552mg 2%
Vitamin E 0.69mg 0.35mg 2%
Vitamin B1 0.09mg 0.112mg 2%
Phosphorus 46mg 55mg 1%
Protein 2g 1.53g 1%
Vitamin B6 0.278mg 0.293mg 1%
Magnesium 25mg 21mg 1%
Choline 11.1mg 16.5mg 1%
Zinc 0.3mg 0.24mg 1%
Fats 0.2g 0.17g 0%
Net carbs 7.96g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 5.1g 0.5g N/A
Copper 0.174mg 0.178mg 0%
Sodium 7mg 9mg 0%
Selenium 0.5µg 0.7µg 0%
Folate 23µg 23µg 0%
Saturated fat 0.021g 0.037g 0%
Monounsaturated fat 0.011g 0.006g 0%
Polyunsaturated fat 0.109g 0.076g 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: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Yam
Yam
2
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 +30.7%
Contains more FatsFats +17.6%
Contains more WaterWater +26.1%
Contains more CarbsCarbs +194.7%
Contains more OtherOther +36.7%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +43.4%

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/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.