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

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 A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
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 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 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B5 +56.2%
Contains more Vitamin A +589.9%
Contains more Vitamin E +97.1%
Contains more Vitamin C +740.4%
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

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 Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Chili pepper Opinion
Net carbs 23.78g 7.31g Yam
Protein 1.53g 1.87g Chili pepper
Fats 0.17g 0.44g Chili pepper
Carbs 27.88g 8.81g Yam
Calories 118kcal 40kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 5.3g Yam
Fiber 4.1g 1.5g Yam
Calcium 17mg 14mg Yam
Iron 0.54mg 1.03mg Chili pepper
Magnesium 21mg 23mg Chili pepper
Phosphorus 55mg 43mg Yam
Potassium 816mg 322mg Yam
Sodium 9mg 9mg
Zinc 0.24mg 0.26mg Chili pepper
Copper 0.178mg 0.129mg Yam
Vitamin A 138IU 952IU Chili pepper
Vitamin E 0.35mg 0.69mg Chili pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 143.7mg Chili pepper
Vitamin B1 0.112mg 0.072mg Yam
Vitamin B2 0.032mg 0.086mg Chili pepper
Vitamin B3 0.552mg 1.244mg Chili pepper
Vitamin B5 0.314mg 0.201mg Yam
Vitamin B6 0.293mg 0.506mg Chili pepper
Folate 23µg 23µg
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 14µg Chili pepper
Tryptophan 0.012mg 0.026mg Chili pepper
Threonine 0.054mg 0.074mg Chili pepper
Isoleucine 0.052mg 0.065mg Chili pepper
Leucine 0.096mg 0.105mg Chili pepper
Lysine 0.059mg 0.089mg Chili pepper
Methionine 0.021mg 0.024mg Chili pepper
Phenylalanine 0.071mg 0.062mg Yam
Valine 0.062mg 0.084mg Chili pepper
Histidine 0.034mg 0.041mg Chili pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.042g Yam
Monounsaturated Fat 0.006g 0.024g Chili pepper
Polyunsaturated fat 0.076g 0.239g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chili pepper
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
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

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 Sodium?
?
The foods are relatively equal in Sodium (9 mg)
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.

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.