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Yam vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between Yam and Bell pepper

  • Yam has more Potassium, Copper, Manganese, Fiber, and Vitamin B6, however, Bell pepper has more Vitamin C.
  • Daily need coverage for Vitamin C from Bell pepper is 70% higher.
  • Bell pepper has 5 times less Potassium than Yam. Yam has 816mg of Potassium, while Bell pepper has 175mg.
  • Yam is lower in Sugar.

Food types used in this article are Yam, raw and Peppers, sweet, green, raw.

Infographic

Yam vs Bell pepper 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.
Contains more Calcium +70%
Contains more Iron +58.8%
Contains more Magnesium +110%
Contains more Phosphorus +175%
Contains more Potassium +366.3%
Contains more Zinc +84.6%
Contains more Copper +169.7%
Contains more Manganese +225.4%
Contains more Selenium +∞%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +70%
Contains more Iron +58.8%
Contains more Magnesium +110%
Contains more Phosphorus +175%
Contains more Potassium +366.3%
Contains more Zinc +84.6%
Contains more Copper +169.7%
Contains more Manganese +225.4%
Contains more Selenium +∞%
Contains less Sodium -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.
Yam
7
:
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Contains more Choline +200%
Contains more Vitamin A +168.1%
Contains more Vitamin C +370.2%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 3% 19%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Contains more Choline +200%
Contains more Vitamin A +168.1%
Contains more Vitamin C +370.2%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +77.9%
Contains more Carbs +500.9%
Contains more Other +86.4%
Contains more Water +34.9%
Equal in Fats - 0.17
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +77.9%
Contains more Carbs +500.9%
Contains more Other +86.4%
Contains more Water +34.9%
Equal in Fats - 0.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +22.6%
Contains more Monounsaturated Fat +33.3%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +22.6%
Contains more Monounsaturated 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.
Yam Bell pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Bell pepper Opinion
Net carbs 23.78g 2.94g Yam
Protein 1.53g 0.86g Yam
Fats 0.17g 0.17g
Carbs 27.88g 4.64g Yam
Calories 118kcal 20kcal Yam
Fructose 1.12g Bell pepper
Sugar 0.5g 2.4g Yam
Fiber 4.1g 1.7g Yam
Calcium 17mg 10mg Yam
Iron 0.54mg 0.34mg Yam
Magnesium 21mg 10mg Yam
Phosphorus 55mg 20mg Yam
Potassium 816mg 175mg Yam
Sodium 9mg 3mg Bell pepper
Zinc 0.24mg 0.13mg Yam
Copper 0.178mg 0.066mg Yam
Manganese 0.397mg 0.122mg Yam
Selenium 0.7µg 0µg Yam
Vitamin A 138IU 370IU Bell pepper
Vitamin A RAE 7µg 18µg Bell pepper
Vitamin E 0.35mg 0.37mg Bell pepper
Vitamin C 17.1mg 80.4mg Bell pepper
Vitamin B1 0.112mg 0.057mg Yam
Vitamin B2 0.032mg 0.028mg Yam
Vitamin B3 0.552mg 0.48mg Yam
Vitamin B5 0.314mg 0.099mg Yam
Vitamin B6 0.293mg 0.224mg Yam
Folate 23µg 10µg Yam
Choline 16.5mg 5.5mg Yam
Vitamin K 2.3µg 7.4µg Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.036mg Yam
Isoleucine 0.052mg 0.024mg Yam
Leucine 0.096mg 0.036mg Yam
Lysine 0.059mg 0.039mg Yam
Methionine 0.021mg 0.007mg Yam
Phenylalanine 0.071mg 0.092mg Bell pepper
Valine 0.062mg 0.036mg Yam
Histidine 0.034mg 0.01mg Yam
Saturated Fat 0.037g 0.058g Yam
Monounsaturated Fat 0.006g 0.008g Bell pepper
Polyunsaturated fat 0.076g 0.062g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Bell pepper
Low Fats diet Equal
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
18%
Yam
32%
Bell pepper
Minerals Daily Need Coverage Score
26%
Yam
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bell pepper
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.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.