Yam vs. Bell pepper — In-Depth Nutrition Comparison
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A recap on 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
31%
Minerals Daily Need Coverage Score
23%
9%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.029g)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Bell pepper contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bell pepper is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.