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  6. Poblano vs. Yam

Poblano vs. Yam — In-Depth Nutrition Comparison

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How are Poblano and Yam different?

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Manganese, Copper, Vitamin B3, and Vitamin B5 than Yam.
  • Daily need coverage for Vitamin B6 from Poblano is 249% higher.
  • Poblano contains 146 times more Vitamin A RAE than Yam. While Poblano contains 1022µg of Vitamin A RAE, Yam contains only 7µg.

Peppers, ancho, dried and Yam, raw are the varieties used in this article.

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.
Poblano
Poblano
9
:
1
Yam
Yam
Contains more Calcium +258.8%
Contains more Iron +1924.1%
Contains more Magnesium +438.1%
Contains more Phosphorus +265.5%
Contains more Potassium +195.5%
Contains more Zinc +491.7%
Contains more Copper +185.4%
Contains more Manganese +222.2%
Contains more Selenium +314.3%
Contains less Sodium -79.1%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +258.8%
Contains more Iron +1924.1%
Contains more Magnesium +438.1%
Contains more Phosphorus +265.5%
Contains more Potassium +195.5%
Contains more Zinc +491.7%
Contains more Copper +185.4%
Contains more Manganese +222.2%
Contains more Selenium +314.3%
Contains less Sodium -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.
Poblano
Poblano
7
:
3
Yam
Yam
Contains more Vitamin A +14710.1%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +6946.9%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +1106.5%
Contains more Folate +200%
Contains more Vitamin C +755%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
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 +14710.1%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +6946.9%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +1106.5%
Contains more Folate +200%
Contains more Vitamin C +755%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poblano
Poblano
4
:
1
Yam
Yam
Contains more Protein +675.2%
Contains more Fats +4723.5%
Contains more Carbs +84.4%
Contains more Other +618.3%
Contains more Water +207.6%
Poblano
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
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 +675.2%
Contains more Fats +4723.5%
Contains more Carbs +84.4%
Contains more Other +618.3%
Contains more Water +207.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poblano
Poblano
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +8100%
Contains more Polyunsaturated fat +5835.5%
Contains less Saturated Fat -95.5%
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +8100%
Contains more Polyunsaturated fat +5835.5%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poblano Yam Opinion
Net carbs 29.82g 23.78g Poblano
Protein 11.86g 1.53g Poblano
Fats 8.2g 0.17g Poblano
Carbs 51.42g 27.88g Poblano
Calories 281kcal 118kcal Poblano
Sugar 0.5g Poblano
Fiber 21.6g 4.1g Poblano
Calcium 61mg 17mg Poblano
Iron 10.93mg 0.54mg Poblano
Magnesium 113mg 21mg Poblano
Phosphorus 201mg 55mg Poblano
Potassium 2411mg 816mg Poblano
Sodium 43mg 9mg Yam
Zinc 1.42mg 0.24mg Poblano
Copper 0.508mg 0.178mg Poblano
Manganese 1.279mg 0.397mg Poblano
Selenium 2.9µg 0.7µg Poblano
Vitamin A 20438IU 138IU Poblano
Vitamin A RAE 1022µg 7µg Poblano
Vitamin E 0.35mg Yam
Vitamin C 2mg 17.1mg Yam
Vitamin B1 0.179mg 0.112mg Poblano
Vitamin B2 2.255mg 0.032mg Poblano
Vitamin B3 6.403mg 0.552mg Poblano
Vitamin B5 1.993mg 0.314mg Poblano
Vitamin B6 3.535mg 0.293mg Poblano
Folate 69µg 23µg Poblano
Vitamin K 2.3µg Yam
Tryptophan 0.155mg 0.012mg Poblano
Threonine 0.425mg 0.054mg Poblano
Isoleucine 0.373mg 0.052mg Poblano
Leucine 0.605mg 0.096mg Poblano
Lysine 0.515mg 0.059mg Poblano
Methionine 0.142mg 0.021mg Poblano
Phenylalanine 0.361mg 0.071mg Poblano
Valine 0.489mg 0.062mg Poblano
Histidine 0.232mg 0.034mg Poblano
Saturated Fat 0.82g 0.037g Yam
Monounsaturated Fat 0.492g 0.006g Poblano
Polyunsaturated fat 4.511g 0.076g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
242%
Poblano
19%
Yam
Minerals Daily Need Coverage Score
120%
Poblano
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.783g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $6.8)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.