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  6. Yam vs. Chili Pepper

Yam vs. Chili Pepper — In-Depth Nutrition Comparison

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Important differences between yam and chili Pepper

  • Yam has more potassium, fiber, and manganese; however, chili Pepper are richer in vitamin C, vitamin A, vitamin K, and iron.
  • Chili Pepper' daily need coverage for vitamin C is 256% more.
  • Yam contains 3 times more fiber than chili Pepper. Yam contains 3.9g of fiber, while chili Pepper contain 1.5g.
  • Yam contains less sugar.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of chili Pepper is 10.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Peppers, hot chili, green, raw.

Infographic

Yam vs Chili 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
3
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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more PotassiumPotassium +97.1%
Contains more ManganeseManganese +56.5%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +28.6%
Contains more IronIron +130.8%
Contains more CopperCopper +14.5%
Contains more ZincZinc +50%
Contains less SodiumSodium -12.5%
~equal in Phosphorus ~46mg

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
2
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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin B5Vitamin B5 +409.8%
Contains more CholineCholine +45.9%
Contains more Vitamin CVitamin C +1904.1%
Contains more Vitamin AVitamin A +883.3%
Contains more Vitamin EVitamin E +102.9%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chili Pepper DV% diff.
Vitamin C 12.1mg 242.5mg 256%
Vitamin K 2.3µg 14.3µg 10%
Potassium 670mg 340mg 10%
Fiber 3.9g 1.5g 10%
Iron 0.52mg 1.2mg 9%
Vitamin A 6µg 59µg 6%
Carbs 27.48g 9.46g 6%
Manganese 0.371mg 0.237mg 6%
Vitamin B5 0.311mg 0.061mg 5%
Vitamin B2 0.028mg 0.09mg 5%
Calories 116kcal 40kcal 4%
Vitamin B6 0.228mg 0.278mg 4%
Vitamin B3 0.552mg 0.95mg 2%
Vitamin E 0.34mg 0.69mg 2%
Folate 16µg 23µg 2%
Magnesium 18mg 25mg 2%
Copper 0.152mg 0.174mg 2%
Choline 16.2mg 11.1mg 1%
Protein 1.49g 2g 1%
Zinc 0.2mg 0.3mg 1%
Fats 0.14g 0.2g 0%
Net carbs 23.58g 7.96g N/A
Calcium 14mg 18mg 0%
Sugar 0.49g 5.1g N/A
Phosphorus 49mg 46mg 0%
Sodium 8mg 7mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.095mg 0.09mg 0%
Saturated fat 0.029g 0.021g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.06g 0.109g 0%
Tryptophan 0.012mg 0.026mg 0%
Threonine 0.052mg 0.074mg 0%
Isoleucine 0.05mg 0.065mg 0%
Leucine 0.094mg 0.105mg 0%
Lysine 0.058mg 0.089mg 0%
Methionine 0.02mg 0.024mg 0%
Phenylalanine 0.069mg 0.062mg 0%
Valine 0.06mg 0.084mg 0%
Histidine 0.033mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more CarbsCarbs +190.5%
Contains more OtherOther +26.7%
Contains more ProteinProtein +34.2%
Contains more FatsFats +42.9%
Contains more WaterWater +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +81.7%

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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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.