Poblano vs. Yam — In-Depth Nutrition Comparison
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How are poblano and yam different?
- Poblano has more vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, manganese, copper, vitamin B3, and vitamin B5 than yam.
- Daily need coverage for vitamin A for poblano is 406% higher.
- Poblano contains 70 times more vitamin B2 than yam. While poblano contains 2.255mg of vitamin B2, yam contains only 0.032mg.
Peppers, ancho, dried and Yam, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +438.1% |
| Contains more CalciumCalcium | +258.8% |
| Contains more PotassiumPotassium | +195.5% |
| Contains more IronIron | +1924.1% |
| Contains more CopperCopper | +185.4% |
| Contains more ZincZinc | +491.7% |
| Contains more PhosphorusPhosphorus | +265.5% |
| Contains more ManganeseManganese | +222.2% |
| Contains more SeleniumSelenium | +314.3% |
| Contains less SodiumSodium | -79.1% |
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.
| Contains more Vitamin AVitamin A | +14500% |
| Contains more Vitamin B1Vitamin B1 | +59.8% |
| Contains more Vitamin B2Vitamin B2 | +6946.9% |
| Contains more Vitamin B3Vitamin B3 | +1060% |
| Contains more Vitamin B5Vitamin B5 | +534.7% |
| Contains more Vitamin B6Vitamin B6 | +1106.5% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +755% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 3.535mg | 0.293mg | 249% |
| Vitamin B2 | 2.255mg | 0.032mg | 171% |
| Iron | 10.93mg | 0.54mg | 130% |
| Vitamin A | 1022µg | 7µg | 113% |
| Fiber | 21.6g | 4.1g | 70% |
| Potassium | 2411mg | 816mg | 47% |
| Manganese | 1.279mg | 0.397mg | 38% |
| Vitamin B3 | 6.403mg | 0.552mg | 37% |
| Copper | 0.508mg | 0.178mg | 37% |
| Vitamin B5 | 1.993mg | 0.314mg | 34% |
| Polyunsaturated fat | 4.511g | 0.076g | 30% |
| Magnesium | 113mg | 21mg | 22% |
| Protein | 11.86g | 1.53g | 21% |
| Phosphorus | 201mg | 55mg | 21% |
| Vitamin C | 2mg | 17.1mg | 17% |
| Fats | 8.2g | 0.17g | 12% |
| Folate | 69µg | 23µg | 12% |
| Zinc | 1.42mg | 0.24mg | 11% |
| Carbs | 51.42g | 27.88g | 8% |
| Calories | 281kcal | 118kcal | 8% |
| Vitamin B1 | 0.179mg | 0.112mg | 6% |
| Selenium | 2.9µg | 0.7µg | 4% |
| Calcium | 61mg | 17mg | 4% |
| Saturated fat | 0.82g | 0.037g | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Monounsaturated fat | 0.492g | 0.006g | 1% |
| Sodium | 43mg | 9mg | 1% |
| Net carbs | 29.82g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.155mg | 0.012mg | 0% |
| Threonine | 0.425mg | 0.054mg | 0% |
| Isoleucine | 0.373mg | 0.052mg | 0% |
| Leucine | 0.605mg | 0.096mg | 0% |
| Lysine | 0.515mg | 0.059mg | 0% |
| Methionine | 0.142mg | 0.021mg | 0% |
| Phenylalanine | 0.361mg | 0.071mg | 0% |
| Valine | 0.489mg | 0.062mg | 0% |
| Histidine | 0.232mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +675.2% |
| Contains more FatsFats | +4723.5% |
| Contains more CarbsCarbs | +84.4% |
| Contains more OtherOther | +618.3% |
| Contains more WaterWater | +207.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8100% |
| Contains more Poly. FatPolyunsaturated fat | +5835.5% |
| Contains less Sat. FatSaturated fat | -95.5% |