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Yam vs Peppers - In-Depth Nutrition Comparison

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Differences between Yam and Peppers

  • Yam is higher in Potassium, Fiber, Manganese, and Vitamin B5, however Peppers are richer in Vitamin C, Vitamin K, Iron, and Vitamin A RAE.
  • Peppers' daily need coverage for Vitamin C is 250% higher.
  • Yam has 5 times more Vitamin B5 than Peppers. While Yam has 0.314mg of Vitamin B5, Peppers have only 0.061mg.
  • Yam has less Sugar.

The food types used in this comparison are Yam, raw and Peppers, hot chili, green, raw.

Infographic

Yam vs Peppers 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
3
:
Contains more Phosphorus +19.6%
Contains more Potassium +140%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Equal in Calcium - 18
Equal in Copper - 0.174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Phosphorus +19.6%
Contains more Potassium +140%
Contains more Iron +122.2%
Contains more Magnesium +19%
Contains less Sodium -22.2%
Contains more Zinc +25%
Equal in Calcium - 18
Equal in Copper - 0.174

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
3
:
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278
Equal in Folate - 23
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 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +414.8%
Contains more Vitamin A +754.3%
Contains more Vitamin E +97.1%
Contains more Vitamin C +1318.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +72.1%
Contains more Vitamin K +521.7%
Equal in Vitamin B6 - 0.278
Equal in Folate - 23

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

All nutrients comparison - raw data values

Nutrient Yam Peppers Opinion
Net carbs 23.78g 7.96g Yam
Protein 1.53g 2g Peppers
Fats 0.17g 0.2g Peppers
Carbs 27.88g 9.46g Yam
Calories 118kcal 40kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 5.1g Yam
Fiber 4.1g 1.5g Yam
Calcium 17mg 18mg Peppers
Iron 0.54mg 1.2mg Peppers
Magnesium 21mg 25mg Peppers
Phosphorus 55mg 46mg Yam
Potassium 816mg 340mg Yam
Sodium 9mg 7mg Peppers
Zinc 0.24mg 0.3mg Peppers
Copper 0.178mg 0.174mg Yam
Vitamin A 138IU 1179IU Peppers
Vitamin E 0.35mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 242.5mg Peppers
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.09mg Peppers
Vitamin B3 0.552mg 0.95mg Peppers
Vitamin B5 0.314mg 0.061mg Yam
Vitamin B6 0.293mg 0.278mg Yam
Folate 23µg 23µg
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 14.3µg Peppers
Tryptophan 0.012mg 0.026mg Peppers
Threonine 0.054mg 0.074mg Peppers
Isoleucine 0.052mg 0.065mg Peppers
Leucine 0.096mg 0.105mg Peppers
Lysine 0.059mg 0.089mg Peppers
Methionine 0.021mg 0.024mg Peppers
Phenylalanine 0.071mg 0.062mg Yam
Valine 0.062mg 0.084mg Peppers
Histidine 0.034mg 0.041mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.021g Peppers
Monounsaturated Fat 0.006g 0.011g Peppers
Polyunsaturated fat 0.076g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Peppers
Low Fats diet ok
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
90
Peppers
Mineral Summary Score
25
Yam
23
Peppers

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
12%
Peppers
Carbohydrates
28%
Yam
9%
Peppers
Fats
1%
Yam
1%
Peppers

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.6g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Peppers - 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.