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Yam vs Chili pepper - In-Depth Nutrition Comparison

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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 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.
  • Yam contains less Sugar.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
4
:
3
Chili pepper
Chili pepper
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Sodium - 9
Equal in Zinc - 0.26
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 39% 17% 19% 29% 2% 8% 43%
Contains more Calcium +21.4%
Contains more Phosphorus +27.9%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Sodium - 9
Equal in Zinc - 0.26

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
2
:
7
Chili pepper
Chili pepper
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%
Equal in Folate - 23
Yam
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%
Chili pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Chili pepper
Chili pepper
Contains more Carbs +216.5%
Contains more Protein +22.2%
Contains more Fats +158.8%
Contains more Water +26.5%
Equal in Other - 0.86
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Chili pepper
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 Carbs +216.5%
Contains more Protein +22.2%
Contains more Fats +158.8%
Contains more Water +26.5%
Equal in Other - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Chili pepper
Chili pepper
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +214.5%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +214.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Chili pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Chili pepper Opinion
Net carbs 23.78g 7.31g Yam
Protein 1.53g 1.87g Chili pepper
Fats 0.17g 0.44g Chili pepper
Carbs 27.88g 8.81g Yam
Calories 118kcal 40kcal Yam
Sugar 0.5g 5.3g Yam
Fiber 4.1g 1.5g Yam
Calcium 17mg 14mg Yam
Iron 0.54mg 1.03mg Chili pepper
Magnesium 21mg 23mg Chili pepper
Phosphorus 55mg 43mg Yam
Potassium 816mg 322mg Yam
Sodium 9mg 9mg
Zinc 0.24mg 0.26mg Chili pepper
Copper 0.178mg 0.129mg Yam
Vitamin A 138IU 952IU Chili pepper
Vitamin A RAE 7µg 48µg Chili pepper
Vitamin E 0.35mg 0.69mg Chili pepper
Vitamin C 17.1mg 143.7mg Chili pepper
Vitamin B1 0.112mg 0.072mg Yam
Vitamin B2 0.032mg 0.086mg Chili pepper
Vitamin B3 0.552mg 1.244mg Chili pepper
Vitamin B5 0.314mg 0.201mg Yam
Vitamin B6 0.293mg 0.506mg Chili pepper
Folate 23µg 23µg
Vitamin K 2.3µg 14µg Chili pepper
Tryptophan 0.012mg 0.026mg Chili pepper
Threonine 0.054mg 0.074mg Chili pepper
Isoleucine 0.052mg 0.065mg Chili pepper
Leucine 0.096mg 0.105mg Chili pepper
Lysine 0.059mg 0.089mg Chili pepper
Methionine 0.021mg 0.024mg Chili pepper
Phenylalanine 0.071mg 0.062mg Yam
Valine 0.062mg 0.084mg Chili pepper
Histidine 0.034mg 0.041mg Chili pepper
Saturated Fat 0.037g 0.042g Yam
Monounsaturated Fat 0.006g 0.024g Chili pepper
Polyunsaturated fat 0.076g 0.239g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chili pepper
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
66%
Chili pepper
Minerals Daily Need Coverage Score
25%
Yam
20%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Chili pepper
Chili pepper is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.