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  6. Poblano vs. Yam

Poblano vs. Yam — In-Depth Nutrition Comparison

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Significant differences between poblano and yam

  • The amount of vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5 in poblano is higher than in yam.
  • Poblano covers your daily vitamin A needs 406% more than yam.
  • Yam has 81 times less vitamin B2 than poblano. Poblano has 2.255mg of vitamin B2, while yam has 0.028mg.

Specific food types used in this comparison are Peppers, ancho, dried and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Yam
Yam
1
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 +527.8%
Contains more CalciumCalcium +335.7%
Contains more PotassiumPotassium +259.9%
Contains more IronIron +2001.9%
Contains more CopperCopper +234.2%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +310.2%
Contains more ManganeseManganese +244.7%
Contains more SeleniumSelenium +314.3%
Contains less SodiumSodium -81.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Yam
Yam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +16933.3%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B2Vitamin B2 +7953.6%
Contains more Vitamin B3Vitamin B3 +1060%
Contains more Vitamin B5Vitamin B5 +540.8%
Contains more Vitamin B6Vitamin B6 +1450.4%
Contains more FolateFolate +331.3%
Contains more Vitamin CVitamin C +505%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Yam DV% diff.
Vitamin B6 3.535mg 0.228mg 254%
Vitamin B2 2.255mg 0.028mg 171%
Iron 10.93mg 0.52mg 130%
Vitamin A 1022µg 6µg 113%
Fiber 21.6g 3.9g 71%
Potassium 2411mg 670mg 51%
Copper 0.508mg 0.152mg 40%
Manganese 1.279mg 0.371mg 39%
Vitamin B3 6.403mg 0.552mg 37%
Vitamin B5 1.993mg 0.311mg 34%
Polyunsaturated fat 4.511g 0.06g 30%
Magnesium 113mg 18mg 23%
Phosphorus 201mg 49mg 22%
Protein 11.86g 1.49g 21%
Folate 69µg 16µg 13%
Fats 8.2g 0.14g 12%
Vitamin C 2mg 12.1mg 11%
Zinc 1.42mg 0.2mg 11%
Calories 281kcal 116kcal 8%
Carbs 51.42g 27.48g 8%
Vitamin B1 0.179mg 0.095mg 7%
Calcium 61mg 14mg 5%
Selenium 2.9µg 0.7µg 4%
Saturated fat 0.82g 0.029g 4%
Choline 16.2mg 3%
Sodium 43mg 8mg 2%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Monounsaturated fat 0.492g 0.005g 1%
Protein per 100 calories 4.2g 1.3g N/A
Calories per 10 g protein 237kcal 779kcal N/A
Weight per 100 calories 36g 86g N/A
Unsaturated / Saturated Fat ratio 6.1 2.2 N/A
Net carbs 29.82g 23.58g N/A
Sugar 0.49g N/A
Tryptophan 0.155mg 0.012mg 0%
Threonine 0.425mg 0.052mg 0%
Isoleucine 0.373mg 0.05mg 0%
Leucine 0.605mg 0.094mg 0%
Lysine 0.515mg 0.058mg 0%
Methionine 0.142mg 0.02mg 0%
Phenylalanine 0.361mg 0.069mg 0%
Valine 0.489mg 0.06mg 0%
Histidine 0.232mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Yam
Yam
1
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 +696%
Contains more FatsFats +5757.1%
Contains more CarbsCarbs +87.1%
Contains more OtherOther +675%
Contains more WaterWater +209.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Yam
Yam
1
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 more Mono. FatMonounsaturated fat +9740%
Contains more Poly. FatPolyunsaturated fat +7418.3%
Contains less Sat. FatSaturated fat -96.5%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.