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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 RAE, 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
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
Peppers
Peppers
5
:
3
Yam
Yam
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Contains more Phosphorus +19.6%
Contains more Potassium +140%
Equal in Calcium - 17
Equal in Copper - 0.178
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Contains more Phosphorus +19.6%
Contains more Potassium +140%
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
Peppers
Peppers
6
:
3
Yam
Yam
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
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
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Yam
Yam
Contains more Protein +30.7%
Contains more Fats +17.6%
Contains more Water +26.1%
Contains more Carbs +194.7%
Contains more Other +36.7%
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 Protein +30.7%
Contains more Fats +17.6%
Contains more Water +26.1%
Contains more Carbs +194.7%
Contains more Other +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
3
:
0
Yam
Yam
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +43.4%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +43.4%

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

All nutrients comparison - raw data values

Nutrient Peppers Yam Opinion
Net carbs 7.96g 23.78g Yam
Protein 2g 1.53g Peppers
Fats 0.2g 0.17g Peppers
Carbs 9.46g 27.88g Yam
Calories 40kcal 118kcal Yam
Sugar 5.1g 0.5g Yam
Fiber 1.5g 4.1g Yam
Calcium 18mg 17mg Peppers
Iron 1.2mg 0.54mg Peppers
Magnesium 25mg 21mg Peppers
Phosphorus 46mg 55mg Yam
Potassium 340mg 816mg Yam
Sodium 7mg 9mg Peppers
Zinc 0.3mg 0.24mg Peppers
Copper 0.174mg 0.178mg Yam
Vitamin A 1179IU 138IU Peppers
Vitamin A RAE 59µg 7µg Peppers
Vitamin E 0.69mg 0.35mg Peppers
Vitamin C 242.5mg 17.1mg Peppers
Vitamin B1 0.09mg 0.112mg Yam
Vitamin B2 0.09mg 0.032mg Peppers
Vitamin B3 0.95mg 0.552mg Peppers
Vitamin B5 0.061mg 0.314mg Yam
Vitamin B6 0.278mg 0.293mg Yam
Folate 23µg 23µg
Vitamin K 14.3µg 2.3µg Peppers
Tryptophan 0.026mg 0.012mg Peppers
Threonine 0.074mg 0.054mg Peppers
Isoleucine 0.065mg 0.052mg Peppers
Leucine 0.105mg 0.096mg Peppers
Lysine 0.089mg 0.059mg Peppers
Methionine 0.024mg 0.021mg Peppers
Phenylalanine 0.062mg 0.071mg Yam
Valine 0.084mg 0.062mg Peppers
Histidine 0.041mg 0.034mg Peppers
Saturated Fat 0.021g 0.037g Peppers
Monounsaturated Fat 0.011g 0.006g Peppers
Polyunsaturated fat 0.109g 0.076g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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
90%
Peppers
19%
Yam
Minerals Daily Need Coverage Score
23%
Peppers
25%
Yam

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.

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.