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  6. Yam vs. Cayenne pepper

Yam vs. Cayenne pepper — In-Depth Nutrition Comparison

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Important differences between yam and cayenne pepper

  • Cayenne pepper has more vitamin A, vitamin E, vitamin B6, fiber, iron, manganese, vitamin B2, vitamin C, vitamin K, and vitamin B3 than yam.
  • Cayenne pepper's daily need coverage for vitamin A is 829% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of cayenne pepper is 32.

The food varieties used in the comparison are Yam, raw and Spices, pepper, red or cayenne.

Infographic

Yam vs Cayenne 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
1
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +623.8%
Contains more CalciumCalcium +770.6%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +1344.4%
Contains more CopperCopper +109.6%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +432.7%
Contains more ManganeseManganese +403.8%
Contains more SeleniumSelenium +1157.1%

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
1
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +346.8%
Contains more Vitamin AVitamin A +29628.6%
Contains more Vitamin EVitamin E +8422.9%
Contains more Vitamin B1Vitamin B1 +192.9%
Contains more Vitamin B2Vitamin B2 +2771.9%
Contains more Vitamin B3Vitamin B3 +1476.3%
Contains more Vitamin B6Vitamin B6 +736.2%
Contains more Vitamin KVitamin K +3391.3%
Contains more FolateFolate +360.9%
Contains more CholineCholine +212.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cayenne pepper DV% diff.
Vitamin A 7µg 2081µg 230%
Vitamin E 0.35mg 29.83mg 197%
Vitamin B6 0.293mg 2.45mg 166%
Fiber 4.1g 27.2g 92%
Iron 0.54mg 7.8mg 91%
Manganese 0.397mg 2mg 70%
Vitamin B2 0.032mg 0.919mg 68%
Vitamin C 17.1mg 76.4mg 66%
Vitamin K 2.3µg 80.3µg 65%
Polyunsaturated fat 0.076g 8.37g 55%
Vitamin B3 0.552mg 8.701mg 51%
Potassium 816mg 2014mg 35%
Phosphorus 55mg 293mg 34%
Magnesium 21mg 152mg 31%
Fats 0.17g 17.27g 26%
Copper 0.178mg 0.373mg 22%
Folate 23µg 106µg 21%
Protein 1.53g 12.01g 21%
Zinc 0.24mg 2.48mg 20%
Vitamin B1 0.112mg 0.328mg 18%
Saturated fat 0.037g 3.26g 15%
Selenium 0.7µg 8.8µg 15%
Calcium 17mg 148mg 13%
Calories 118kcal 318kcal 10%
Carbs 27.88g 56.63g 10%
Monounsaturated fat 0.006g 2.75g 7%
Vitamin B5 0.314mg 6%
Choline 16.5mg 51.5mg 6%
Sodium 9mg 30mg 1%
Net carbs 23.78g 29.43g N/A
Sugar 0.5g 10.34g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +764.6%
Contains more ProteinProtein +685%
Contains more FatsFats +10058.8%
Contains more CarbsCarbs +103.1%
Contains more OtherOther +636.6%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +45733.3%
Contains more Poly. FatPolyunsaturated fat +10913.2%

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.