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Yam vs Chili pepper - In-Depth Nutrition Comparison

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Significant differences between Yam and Chili pepper

  • Yam has more Potassium, Fiber, Manganese, and Copper, however Chili pepper is richer in Vitamin C, Vitamin B6, Vitamin K, and Iron.
  • Chili pepper covers your daily Vitamin C needs 141% more than Yam.
  • Chili pepper has 3 times less Fiber than Yam. Yam has 4.1g of Fiber, while Chili pepper has 1.5g.
  • Yam contains less Sugar.

Specific food types used in this comparison are Yam, raw and Peppers, hot chili, red, raw.

Infographic

Yam vs Chili pepper 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
Contains more Calcium +21.4%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Phosphorus +27.9%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Zinc - 0.26
Equal in Sodium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 5% 29% 17% 43% 8% 19% 2%
Contains more Calcium +21.4%
Contains more Potassium +153.4%
Contains more Copper +38%
Contains more Phosphorus +27.9%
Contains more Iron +90.7%
Equal in Magnesium - 23
Equal in Zinc - 0.26
Equal in Sodium - 9

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
2
:
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin C +740.4%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%
Equal in Folate - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 479% 58% 14% 0% 18% 20% 24% 13% 117% 0% 35% 18%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin C +740.4%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +508.7%
Equal in Folate - 23

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
66
Chili pepper
Mineral Summary Score
25
Yam
20
Chili 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
11%
Chili pepper
Carbohydrates
28%
Yam
9%
Chili pepper
Fats
1%
Yam
2%
Chili pepper

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Chili pepper
Chili pepper is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 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.

All nutrients comparison - raw data values

Nutrient Yam Chili pepper Opinion
Calories 118 40 Yam
Protein 1.53 1.87 Chili pepper
Fats 0.17 0.44 Chili pepper
Vitamin C 17.1 143.7 Chili pepper
Net carbs 23.780000686645508 7.309999942779541 Yam
Carbs 27.88 8.81 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.03 Chili pepper
Calcium 17 14 Yam
Potassium 816 322 Yam
Magnesium 21 23 Chili pepper
Sugar 0.5 5.3 Yam
Fiber 4.1 1.5 Yam
Copper 0.178 0.129 Yam
Zinc 0.24 0.26 Chili pepper
Starch
Phosphorus 55 43 Yam
Sodium 9 9
Vitamin A 138 952 Chili pepper
Vitamin E 0.35 0.69 Chili pepper
Vitamin D 0 0
Vitamin B1 0.112 0.072 Yam
Vitamin B2 0.032 0.086 Chili pepper
Vitamin B3 0.552 1.244 Chili pepper
Vitamin B5 0.314 0.201 Yam
Vitamin B6 0.293 0.506 Chili pepper
Vitamin B12 0 0
Vitamin K 2.3 14 Chili pepper
Folate 23 23
Trans Fat 0 0
Saturated Fat 0.037 0.042 Yam
Monounsaturated Fat 0.006 0.024 Chili pepper
Polyunsaturated fat 0.076 0.239 Chili pepper
Tryptophan 0.012 0.026 Chili pepper
Threonine 0.054 0.074 Chili pepper
Isoleucine 0.052 0.065 Chili pepper
Leucine 0.096 0.105 Chili pepper
Lysine 0.059 0.089 Chili pepper
Methionine 0.021 0.024 Chili pepper
Phenylalanine 0.071 0.062 Yam
Valine 0.062 0.084 Chili pepper
Histidine 0.034 0.041 Chili pepper
Fructose

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.