Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Peppers — In-Depth Nutrition Comparison

Compare

Differences between Yam and Peppers

  • Yam is higher in Potassium, Fiber, Manganese, and Vitamin B5, however, Peppers are richer in Vitamin C, Vitamin K, Iron, and Vitamin A RAE.
  • Peppers' daily need coverage for Vitamin C is 250% higher.
  • Yam has 5 times more Vitamin B5 than Peppers. While Yam has 0.314mg of Vitamin B5, Peppers have only 0.061mg.
  • Yam has less Sugar.

The food types used in this comparison are Yam, raw and Peppers, hot chili, green, raw.

Infographic

Yam vs Peppers 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.
Yam
5
:
Contains more Phosphorus +19.6%
Contains more Potassium +140%
Contains more Manganese +67.5%
Contains more Selenium +40%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Equal in Calcium - 18
Equal in Copper - 0.174
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 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Phosphorus +19.6%
Contains more Potassium +140%
Contains more Manganese +67.5%
Contains more Selenium +40%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Equal in Calcium - 18
Equal in Copper - 0.174

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
3
:
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278
Equal in Folate - 23
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
Contains more Carbs +194.7%
Contains more Other +36.7%
Contains more Protein +30.7%
Contains more Fats +17.6%
Contains more Water +26.1%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Carbs +194.7%
Contains more Other +36.7%
Contains more Protein +30.7%
Contains more Fats +17.6%
Contains more Water +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
0
:
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +43.4%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +43.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Peppers Opinion
Net carbs 23.78g 7.96g Yam
Protein 1.53g 2g Peppers
Fats 0.17g 0.2g Peppers
Carbs 27.88g 9.46g Yam
Calories 118kcal 40kcal Yam
Sugar 0.5g 5.1g Yam
Fiber 4.1g 1.5g Yam
Calcium 17mg 18mg Peppers
Iron 0.54mg 1.2mg Peppers
Magnesium 21mg 25mg Peppers
Phosphorus 55mg 46mg Yam
Potassium 816mg 340mg Yam
Sodium 9mg 7mg Peppers
Zinc 0.24mg 0.3mg Peppers
Copper 0.178mg 0.174mg Yam
Manganese 0.397mg 0.237mg Yam
Selenium 0.7µg 0.5µg Yam
Vitamin A 138IU 1179IU Peppers
Vitamin A RAE 7µg 59µg Peppers
Vitamin E 0.35mg 0.69mg Peppers
Vitamin C 17.1mg 242.5mg Peppers
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.09mg Peppers
Vitamin B3 0.552mg 0.95mg Peppers
Vitamin B5 0.314mg 0.061mg Yam
Vitamin B6 0.293mg 0.278mg Yam
Folate 23µg 23µg
Vitamin K 2.3µg 14.3µg Peppers
Tryptophan 0.012mg 0.026mg Peppers
Threonine 0.054mg 0.074mg Peppers
Isoleucine 0.052mg 0.065mg Peppers
Leucine 0.096mg 0.105mg Peppers
Lysine 0.059mg 0.089mg Peppers
Methionine 0.021mg 0.024mg Peppers
Phenylalanine 0.071mg 0.062mg Yam
Valine 0.062mg 0.084mg Peppers
Histidine 0.034mg 0.041mg Peppers
Saturated Fat 0.037g 0.021g Peppers
Monounsaturated Fat 0.006g 0.011g Peppers
Polyunsaturated fat 0.076g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Peppers
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
19%
Yam
90%
Peppers
Minerals Daily Need Coverage Score
26%
Yam
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.6g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.