Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Chili pepper

Yam vs. Chili pepper — In-Depth Nutrition Comparison

Compare

Significant differences between yam and chili pepper

  • Yam has more potassium, fiber, manganese, and copper; however, chili pepper is richer in vitamin C, vitamin B6, vitamin A, vitamin K, and iron.
  • Chili pepper covers your daily vitamin C needs 141% more than yam.
  • Chili pepper has 3 times less fiber than yam. Yam has 4.1g of fiber, while chili pepper has 1.5g.

Specific food types used in this comparison are Yam, raw and Peppers, hot chili, red, 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
6
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +153.4%
Contains more CopperCopper +38%
Contains more PhosphorusPhosphorus +27.9%
Contains more ManganeseManganese +112.3%
Contains more SeleniumSelenium +40%
Contains more IronIron +90.7%
~equal in Magnesium ~23mg
~equal in Zinc ~0.26mg
~equal in Sodium ~9mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more CholineCholine +51.4%
Contains more Vitamin CVitamin C +740.4%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +508.7%
~equal in Vitamin D ~0µg
~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 143.7mg 141%
Vitamin B6 0.293mg 0.506mg 16%
Potassium 816mg 322mg 15%
Vitamin K 2.3µg 14µg 10%
Fiber 4.1g 1.5g 10%
Manganese 0.397mg 0.187mg 9%
Carbs 27.88g 8.81g 6%
Iron 0.54mg 1.03mg 6%
Vitamin A 7µg 48µg 5%
Copper 0.178mg 0.129mg 5%
Calories 118kcal 40kcal 4%
Vitamin B3 0.552mg 1.244mg 4%
Vitamin B2 0.032mg 0.086mg 4%
Vitamin B1 0.112mg 0.072mg 3%
Phosphorus 55mg 43mg 2%
Vitamin E 0.35mg 0.69mg 2%
Vitamin B5 0.314mg 0.201mg 2%
Protein 1.53g 1.87g 1%
Polyunsaturated fat 0.076g 0.239g 1%
Choline 16.5mg 10.9mg 1%
Fats 0.17g 0.44g 0%
Net carbs 23.78g 7.31g N/A
Magnesium 21mg 23mg 0%
Calcium 17mg 14mg 0%
Sugar 0.5g 5.3g N/A
Zinc 0.24mg 0.26mg 0%
Sodium 9mg 9mg 0%
Selenium 0.7µg 0.5µg 0%
Folate 23µg 23µg 0%
Saturated fat 0.037g 0.042g 0%
Monounsaturated fat 0.006g 0.024g 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
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: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more CarbsCarbs +216.5%
Contains more ProteinProtein +22.2%
Contains more FatsFats +158.8%
Contains more WaterWater +26.5%
~equal in Other ~0.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +214.5%

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/170106/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.