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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
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
Contains more Calcium +70%
Contains more Iron +58.8%
Contains more Magnesium +110%
Contains more Phosphorus +175%
Contains more Potassium +366.3%
Contains more Zinc +84.6%
Contains more Copper +169.7%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +70%
Contains more Iron +58.8%
Contains more Magnesium +110%
Contains more Phosphorus +175%
Contains more Potassium +366.3%
Contains more Zinc +84.6%
Contains more Copper +169.7%
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 A +168.1%
Contains more Vitamin C +370.2%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
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 A +168.1%
Contains more Vitamin C +370.2%
Contains more Vitamin K +221.7%
Equal in Vitamin E - 0.37

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

All nutrients comparison - raw data values

Nutrient Yam Bell pepper Opinion
Net carbs 23.78g 2.94g Yam
Protein 1.53g 0.86g Yam
Fats 0.17g 0.17g
Carbs 27.88g 4.64g Yam
Calories 118kcal 20kcal Yam
Starch g 0g Bell pepper
Fructose g 1.12g Bell pepper
Sugar 0.5g 2.4g Yam
Fiber 4.1g 1.7g Yam
Calcium 17mg 10mg Yam
Iron 0.54mg 0.34mg Yam
Magnesium 21mg 10mg Yam
Phosphorus 55mg 20mg Yam
Potassium 816mg 175mg Yam
Sodium 9mg 3mg Bell pepper
Zinc 0.24mg 0.13mg Yam
Copper 0.178mg 0.066mg Yam
Vitamin A 138IU 370IU Bell pepper
Vitamin E 0.35mg 0.37mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 80.4mg Bell pepper
Vitamin B1 0.112mg 0.057mg Yam
Vitamin B2 0.032mg 0.028mg Yam
Vitamin B3 0.552mg 0.48mg Yam
Vitamin B5 0.314mg 0.099mg Yam
Vitamin B6 0.293mg 0.224mg Yam
Folate 23µg 10µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 7.4µg Bell pepper
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.036mg Yam
Isoleucine 0.052mg 0.024mg Yam
Leucine 0.096mg 0.036mg Yam
Lysine 0.059mg 0.039mg Yam
Methionine 0.021mg 0.007mg Yam
Phenylalanine 0.071mg 0.092mg Bell pepper
Valine 0.062mg 0.036mg Yam
Histidine 0.034mg 0.01mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.058g Yam
Monounsaturated Fat 0.006g 0.008g Bell pepper
Polyunsaturated fat 0.076g 0.062g Yam

Which food is preferable for your diet?

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

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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

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.

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.