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  6. Cayenne pepper vs. Yam

Cayenne pepper vs. Yam — In-Depth Nutrition Comparison

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Important differences between Cayenne pepper and Yam

  • Cayenne pepper has more Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Manganese, Vitamin B2, Vitamin C, Vitamin K, and Vitamin B3 than Yam.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 230% more.
  • Cayenne pepper contains 85 times more Vitamin E than Yam. Cayenne pepper contains 29.83mg of Vitamin E , while Yam contains 0.35mg.

The food varieties used in the comparison are Spices, pepper, red or cayenne and Yam, raw.

Infographic

Cayenne 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.
Cayenne pepper
Cayenne pepper
9
:
1
Yam
Yam
Contains more Calcium +770.6%
Contains more Iron +1344.4%
Contains more Magnesium +623.8%
Contains more Phosphorus +432.7%
Contains more Potassium +146.8%
Contains more Zinc +933.3%
Contains more Copper +109.6%
Contains more Manganese +403.8%
Contains more Selenium +1157.1%
Contains less Sodium -70%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +770.6%
Contains more Iron +1344.4%
Contains more Magnesium +623.8%
Contains more Phosphorus +432.7%
Contains more Potassium +146.8%
Contains more Zinc +933.3%
Contains more Copper +109.6%
Contains more Manganese +403.8%
Contains more Selenium +1157.1%
Contains less Sodium -70%

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.
Cayenne pepper
Cayenne pepper
9
:
1
Yam
Yam
Contains more Vitamin A +30052.2%
Contains more Vitamin E +8422.9%
Contains more Vitamin C +346.8%
Contains more Vitamin B1 +192.9%
Contains more Vitamin B2 +2771.9%
Contains more Vitamin B3 +1476.3%
Contains more Vitamin B6 +736.2%
Contains more Folate +360.9%
Contains more Vitamin K +3391.3%
Cayenne pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
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 +30052.2%
Contains more Vitamin E +8422.9%
Contains more Vitamin C +346.8%
Contains more Vitamin B1 +192.9%
Contains more Vitamin B2 +2771.9%
Contains more Vitamin B3 +1476.3%
Contains more Vitamin B6 +736.2%
Contains more Folate +360.9%
Contains more Vitamin K +3391.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
4
:
1
Yam
Yam
Contains more Protein +685%
Contains more Fats +10058.8%
Contains more Carbs +103.1%
Contains more Other +636.6%
Contains more Water +764.6%
Cayenne pepper
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 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 +685%
Contains more Fats +10058.8%
Contains more Carbs +103.1%
Contains more Other +636.6%
Contains more Water +764.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cayenne pepper
Cayenne pepper
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +45733.3%
Contains more Polyunsaturated fat +10913.2%
Contains less Saturated Fat -98.9%
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +45733.3%
Contains more Polyunsaturated fat +10913.2%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cayenne pepper Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Cayenne pepper Yam Opinion
Net carbs 29.43g 23.78g Cayenne pepper
Protein 12.01g 1.53g Cayenne pepper
Fats 17.27g 0.17g Cayenne pepper
Carbs 56.63g 27.88g Cayenne pepper
Calories 318kcal 118kcal Cayenne pepper
Sugar 10.34g 0.5g Yam
Fiber 27.2g 4.1g Cayenne pepper
Calcium 148mg 17mg Cayenne pepper
Iron 7.8mg 0.54mg Cayenne pepper
Magnesium 152mg 21mg Cayenne pepper
Phosphorus 293mg 55mg Cayenne pepper
Potassium 2014mg 816mg Cayenne pepper
Sodium 30mg 9mg Yam
Zinc 2.48mg 0.24mg Cayenne pepper
Copper 0.373mg 0.178mg Cayenne pepper
Manganese 2mg 0.397mg Cayenne pepper
Selenium 8.8µg 0.7µg Cayenne pepper
Vitamin A 41610IU 138IU Cayenne pepper
Vitamin A RAE 2081µg 7µg Cayenne pepper
Vitamin E 29.83mg 0.35mg Cayenne pepper
Vitamin C 76.4mg 17.1mg Cayenne pepper
Vitamin B1 0.328mg 0.112mg Cayenne pepper
Vitamin B2 0.919mg 0.032mg Cayenne pepper
Vitamin B3 8.701mg 0.552mg Cayenne pepper
Vitamin B5 0.314mg Yam
Vitamin B6 2.45mg 0.293mg Cayenne pepper
Folate 106µg 23µg Cayenne pepper
Vitamin K 80.3µg 2.3µg Cayenne pepper
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 3.26g 0.037g Yam
Monounsaturated Fat 2.75g 0.006g Cayenne pepper
Polyunsaturated fat 8.37g 0.076g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper 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
388%
Cayenne pepper
19%
Yam
Minerals Daily Need Coverage Score
125%
Cayenne pepper
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.84g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 3.223g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper 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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.