Yam vs. Bell pepper — In-Depth Nutrition Comparison
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The main differences between yam and bell peppers
- Yam has more potassium, copper, manganese, fiber, and vitamin B6; however, bell peppers have more vitamin C.
- Daily need coverage for vitamin C for bell peppers is 70% higher.
- Bell peppers have 5 times less potassium than yam. Yam has 816mg of potassium, while bell peppers have 175mg.
- Yam is lower in sugar.
- Yam has a higher glycemic index than bell peppers.
Food types used in this article are Yam, raw and Peppers, sweet, green, raw.
Infographic
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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 | +110% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +366.3% |
| Contains more IronIron | +58.8% |
| Contains more CopperCopper | +169.7% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +175% |
| Contains more ManganeseManganese | +225.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -66.7% |
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 B1Vitamin B1 | +96.5% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +15% |
| Contains more Vitamin B5Vitamin B5 | +217.2% |
| Contains more Vitamin B6Vitamin B6 | +30.8% |
| Contains more FolateFolate | +130% |
| Contains more CholineCholine | +200% |
| Contains more Vitamin CVitamin C | +370.2% |
| Contains more Vitamin AVitamin A | +157.1% |
| Contains more Vitamin KVitamin K | +221.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0.86 g
Fats:
0.17 g
Carbs:
4.64 g
Water:
93.89 g
Other:
0.44 g
| Contains more ProteinProtein | +77.9% |
| Contains more CarbsCarbs | +500.9% |
| Contains more OtherOther | +86.4% |
| Contains more WaterWater | +34.9% |
~equal in
Fats
~0.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains less Sat. FatSaturated fat | -36.2% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
| Contains more Mono. FatMonounsaturated fat | +33.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 17.1mg | 80.4mg | 70% |
| Potassium | 816mg | 175mg | 19% |
| Manganese | 0.397mg | 0.122mg | 12% |
| Copper | 0.178mg | 0.066mg | 12% |
| Fiber | 4.1g | 1.7g | 10% |
| Carbs | 27.88g | 4.64g | 8% |
| Calories | 118kcal | 20kcal | 5% |
| Vitamin B6 | 0.293mg | 0.224mg | 5% |
| Phosphorus | 55mg | 20mg | 5% |
| Vitamin B1 | 0.112mg | 0.057mg | 5% |
| Vitamin B5 | 0.314mg | 0.099mg | 4% |
| Vitamin K | 2.3µg | 7.4µg | 4% |
| Folate | 23µg | 10µg | 3% |
| Magnesium | 21mg | 10mg | 3% |
| Iron | 0.54mg | 0.34mg | 3% |
| Choline | 16.5mg | 5.5mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Protein | 1.53g | 0.86g | 1% |
| Fructose | 1.12g | 1% | |
| Calcium | 17mg | 10mg | 1% |
| Zinc | 0.24mg | 0.13mg | 1% |
| Vitamin A | 7µg | 18µg | 1% |
| Fats | 0.17g | 0.17g | 0% |
| Net carbs | 23.78g | 2.94g | N/A |
| Sugar | 0.5g | 2.4g | N/A |
| Sodium | 9mg | 3mg | 0% |
| Vitamin E | 0.35mg | 0.37mg | 0% |
| Vitamin B2 | 0.032mg | 0.028mg | 0% |
| Vitamin B3 | 0.552mg | 0.48mg | 0% |
| Saturated fat | 0.037g | 0.058g | 0% |
| Monounsaturated fat | 0.006g | 0.008g | 0% |
| Polyunsaturated fat | 0.076g | 0.062g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.036mg | 0% |
| Isoleucine | 0.052mg | 0.024mg | 0% |
| Leucine | 0.096mg | 0.036mg | 0% |
| Lysine | 0.059mg | 0.039mg | 0% |
| Methionine | 0.021mg | 0.007mg | 0% |
| Phenylalanine | 0.071mg | 0.092mg | 0% |
| Valine | 0.062mg | 0.036mg | 0% |
| Histidine | 0.034mg | 0.01mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
31%
Minerals Daily Need Coverage Score
26%
9%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.021g)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Bell pepper contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bell pepper is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.