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  6. Yam vs. Bell pepper

Yam vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on the differences between yam and bell peppers

  • Yam has more potassium, manganese, copper, and fiber; however, bell peppers are higher in vitamin C.
  • Bell peppers cover your daily vitamin C needs 76% more than yam.
  • Bell peppers contain 4 times less potassium than yam. Yam contains 670mg of potassium, while bell peppers contain 175mg.
  • Yam has less sugar.
  • The glycemic index of yam is higher.

Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +282.9%
Contains more IronIron +52.9%
Contains more CopperCopper +130.3%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +204.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -62.5%

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
5
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +214.1%
Contains more FolateFolate +60%
Contains more CholineCholine +194.5%
Contains more Vitamin CVitamin C +564.5%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin KVitamin K +221.7%
~equal in Vitamin E ~0.37mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B6 ~0.224mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Bell pepper DV% diff.
Vitamin C 12.1mg 80.4mg 76%
Potassium 670mg 175mg 15%
Manganese 0.371mg 0.122mg 11%
Copper 0.152mg 0.066mg 10%
Fiber 3.9g 1.7g 9%
Carbs 27.48g 4.64g 8%
Calories 116kcal 20kcal 5%
Vitamin K 2.3µg 7.4µg 4%
Vitamin B5 0.311mg 0.099mg 4%
Phosphorus 49mg 20mg 4%
Vitamin B1 0.095mg 0.057mg 3%
Folate 16µg 10µg 2%
Magnesium 18mg 10mg 2%
Choline 16.2mg 5.5mg 2%
Iron 0.52mg 0.34mg 2%
Protein 1.49g 0.86g 1%
Selenium 0.7µg 0µg 1%
Fructose 1.12g 1%
Vitamin A 6µg 18µg 1%
Zinc 0.2mg 0.13mg 1%
Fats 0.14g 0.17g 0%
Net carbs 23.58g 2.94g N/A
Calcium 14mg 10mg 0%
Sugar 0.49g 2.4g N/A
Sodium 8mg 3mg 0%
Vitamin E 0.34mg 0.37mg 0%
Vitamin B2 0.028mg 0.028mg 0%
Vitamin B3 0.552mg 0.48mg 0%
Vitamin B6 0.228mg 0.224mg 0%
Saturated fat 0.029g 0.058g 0%
Monounsaturated fat 0.005g 0.008g 0%
Polyunsaturated fat 0.06g 0.062g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.052mg 0.036mg 0%
Isoleucine 0.05mg 0.024mg 0%
Leucine 0.094mg 0.036mg 0%
Lysine 0.058mg 0.039mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.069mg 0.092mg 0%
Valine 0.06mg 0.036mg 0%
Histidine 0.033mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +73.3%
Contains more CarbsCarbs +492.2%
Contains more OtherOther +72.7%
Contains more FatsFats +21.4%
Contains more WaterWater +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +60%
~equal in Polyunsaturated fat ~0.062g

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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/170072/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.