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  6. Yam vs. Chili Pepper

Yam vs. Chili Pepper — In-Depth Nutrition Comparison

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Differences between yam and chili Pepper

  • Yam is higher in potassium, fiber, manganese, and vitamin B5; however, chili Pepper are richer in vitamin C, vitamin A, vitamin K, and iron.
  • Chili Pepper' daily need coverage for vitamin C is 250% higher.
  • Yam has 5 times more vitamin B5 than chili Pepper. While yam has 0.314mg of vitamin B5, chili Pepper have only 0.061mg.
  • Yam has less sugar.
  • Chili Pepper have a lower glycemic index (10) than yam (51).

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

Infographic

Yam vs Chili 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more PotassiumPotassium +140%
Contains more PhosphorusPhosphorus +19.6%
Contains more ManganeseManganese +67.5%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +122.2%
Contains more ZincZinc +25%
Contains less SodiumSodium -22.2%
~equal in Calcium ~18mg
~equal in Copper ~0.174mg

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
Yam
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more CholineCholine +48.6%
Contains more Vitamin CVitamin C +1318.1%
Contains more Vitamin AVitamin A +742.9%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin KVitamin K +521.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.278mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Yam Chili Pepper DV% diff.
Vitamin C 17.1mg 242.5mg 250%
Potassium 816mg 340mg 14%
Vitamin K 2.3µg 14.3µg 10%
Fiber 4.1g 1.5g 10%
Iron 0.54mg 1.2mg 8%
Manganese 0.397mg 0.237mg 7%
Vitamin A 7µg 59µg 6%
Carbs 27.88g 9.46g 6%
Vitamin B5 0.314mg 0.061mg 5%
Calories 118kcal 40kcal 4%
Vitamin B2 0.032mg 0.09mg 4%
Vitamin B3 0.552mg 0.95mg 2%
Vitamin E 0.35mg 0.69mg 2%
Vitamin B1 0.112mg 0.09mg 2%
Phosphorus 55mg 46mg 1%
Protein 1.53g 2g 1%
Vitamin B6 0.293mg 0.278mg 1%
Magnesium 21mg 25mg 1%
Choline 16.5mg 11.1mg 1%
Zinc 0.24mg 0.3mg 1%
Fats 0.17g 0.2g 0%
Net carbs 23.78g 7.96g N/A
Calcium 17mg 18mg 0%
Sugar 0.5g 5.1g N/A
Copper 0.178mg 0.174mg 0%
Sodium 9mg 7mg 0%
Selenium 0.7µg 0.5µg 0%
Folate 23µg 23µg 0%
Saturated fat 0.037g 0.021g 0%
Monounsaturated fat 0.006g 0.011g 0%
Polyunsaturated fat 0.076g 0.109g 0%
Tryptophan 0.012mg 0.026mg 0%
Threonine 0.054mg 0.074mg 0%
Isoleucine 0.052mg 0.065mg 0%
Leucine 0.096mg 0.105mg 0%
Lysine 0.059mg 0.089mg 0%
Methionine 0.021mg 0.024mg 0%
Phenylalanine 0.071mg 0.062mg 0%
Valine 0.062mg 0.084mg 0%
Histidine 0.034mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
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 CarbsCarbs +194.7%
Contains more OtherOther +36.7%
Contains more ProteinProtein +30.7%
Contains more FatsFats +17.6%
Contains more WaterWater +26.1%

Fat Type Comparison

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

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. Chili Pepper - 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.