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Yam vs Bell pepper - In-Depth Nutrition Comparison

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The main differences between Yam and Bell pepper

  • Yam has more Potassium, Copper, Manganese, Fiber, and Vitamin B6, however Bell pepper has more Vitamin C.
  • Daily need coverage for Vitamin C from Bell pepper is 70% higher.
  • Bell pepper has 5 times less Potassium than Yam. Yam has 816mg of Potassium, while Bell pepper has 175mg.
  • Yam is lower in Sugar.

Food types used in this article are Yam, raw and Peppers, sweet, green, raw.

Infographic

Yam vs Bell pepper infographic
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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
7
:
Contains more Iron +58.8%
Contains more Calcium +70%
Contains more Potassium +366.3%
Contains more Magnesium +110%
Contains more Copper +169.7%
Contains more Zinc +84.6%
Contains more Phosphorus +175%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Iron +58.8%
Contains more Calcium +70%
Contains more Potassium +366.3%
Contains more Magnesium +110%
Contains more Copper +169.7%
Contains more Zinc +84.6%
Contains more Phosphorus +175%
Contains less Sodium -66.7%

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
6
:
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Contains more Vitamin C +370.2%
Contains more Vitamin A +168.1%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +30.8%
Contains more Folate +130%
Contains more Vitamin C +370.2%
Contains more Vitamin A +168.1%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
34
Bell pepper
Mineral Summary Score
25
Yam
9
Bell pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
5%
Bell pepper
Carbohydrates
28%
Yam
5%
Bell pepper
Fats
1%
Yam
1%
Bell pepper

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 Bell pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Bell pepper
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Yam Bell pepper Opinion
Calories 118 20 Yam
Protein 1.53 0.86 Yam
Fats 0.17 0.17
Vitamin C 17.1 80.4 Bell pepper
Carbs 27.88 4.64 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.34 Yam
Calcium 17 10 Yam
Potassium 816 175 Yam
Magnesium 21 10 Yam
Sugar 0.5 2.4 Yam
Fiber 4.1 1.7 Yam
Copper 0.178 0.066 Yam
Zinc 0.24 0.13 Yam
Starch 0 Bell pepper
Phosphorus 55 20 Yam
Sodium 9 3 Bell pepper
Vitamin A 138 370 Bell pepper
Vitamin E 0.35 0.37 Bell pepper
Vitamin D 0 0
Vitamin B1 0.112 0.057 Yam
Vitamin B2 0.032 0.028 Yam
Vitamin B3 0.552 0.48 Yam
Vitamin B5 0.314 0.099 Yam
Vitamin B6 0.293 0.224 Yam
Vitamin B12 0 0
Vitamin K 2.3 7.4 Bell pepper
Folate 23 10 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.058 Yam
Monounsaturated Fat 0.006 0.008 Bell pepper
Polyunsaturated fat 0.076 0.062 Yam
Tryptophan 0.012 0.012
Threonine 0.054 0.036 Yam
Isoleucine 0.052 0.024 Yam
Leucine 0.096 0.036 Yam
Lysine 0.059 0.039 Yam
Methionine 0.021 0.007 Yam
Phenylalanine 0.071 0.092 Bell pepper
Valine 0.062 0.036 Yam
Histidine 0.034 0.01 Yam
Fructose 1.12 Bell pepper

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.