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  6. Yam vs. Chili pepper

Yam vs. Chili pepper — In-Depth Nutrition Comparison

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Differences between Yam and Chili pepper

  • Yam has more Potassium, Fiber, and Manganese, while Chili pepper has more Vitamin C, Vitamin B6, Vitamin K, and Iron.
  • Chili pepper's daily need coverage for Vitamin C is 146% higher.
  • Chili pepper contains 3 times less Fiber than Yam. Yam contains 3.9g of Fiber, while Chili pepper contains 1.5g.
  • The amount of Sugar in Yam is lower.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Peppers, hot chili, red, 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
6
:
3
Chili pepper
Chili pepper
Contains more Phosphorus +14%
Contains more Potassium +108.1%
Contains less Sodium -11.1%
Contains more Copper +17.8%
Contains more Manganese +98.4%
Contains more Selenium +40%
Contains more Iron +98.1%
Contains more Magnesium +27.8%
Contains more Zinc +30%
Equal in Calcium - 14
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Contains more Phosphorus +14%
Contains more Potassium +108.1%
Contains less Sodium -11.1%
Contains more Copper +17.8%
Contains more Manganese +98.4%
Contains more Selenium +40%
Contains more Iron +98.1%
Contains more Magnesium +27.8%
Contains more Zinc +30%
Equal in Calcium - 14

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
:
8
Chili pepper
Chili pepper
Contains more Vitamin B1 +31.9%
Contains more Vitamin B5 +54.7%
Contains more Vitamin A +680.3%
Contains more Vitamin E +102.9%
Contains more Vitamin C +1087.6%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +121.9%
Contains more Folate +43.8%
Contains more Vitamin K +508.7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Chili pepper
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 +31.9%
Contains more Vitamin B5 +54.7%
Contains more Vitamin A +680.3%
Contains more Vitamin E +102.9%
Contains more Vitamin C +1087.6%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B3 +125.4%
Contains more Vitamin B6 +121.9%
Contains more Folate +43.8%
Contains more Vitamin K +508.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Chili pepper
Chili pepper
Contains more Carbs +211.9%
Contains more Protein +25.5%
Contains more Fats +214.3%
Contains more Water +25.5%
Contains more Other +13.2%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Chili pepper
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more Carbs +211.9%
Contains more Protein +25.5%
Contains more Fats +214.3%
Contains more Water +25.5%
Contains more Other +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Chili pepper
Chili pepper
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +298.3%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +298.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Chili pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Chili pepper Opinion
Net carbs 23.58g 7.31g Yam
Protein 1.49g 1.87g Chili pepper
Fats 0.14g 0.44g Chili pepper
Carbs 27.48g 8.81g Yam
Calories 116kcal 40kcal Yam
Sugar 0.49g 5.3g Yam
Fiber 3.9g 1.5g Yam
Calcium 14mg 14mg
Iron 0.52mg 1.03mg Chili pepper
Magnesium 18mg 23mg Chili pepper
Phosphorus 49mg 43mg Yam
Potassium 670mg 322mg Yam
Sodium 8mg 9mg Yam
Zinc 0.2mg 0.26mg Chili pepper
Copper 0.152mg 0.129mg Yam
Manganese 0.371mg 0.187mg Yam
Selenium 0.7µg 0.5µg Yam
Vitamin A 122IU 952IU Chili pepper
Vitamin A RAE 6µg 48µg Chili pepper
Vitamin E 0.34mg 0.69mg Chili pepper
Vitamin C 12.1mg 143.7mg Chili pepper
Vitamin B1 0.095mg 0.072mg Yam
Vitamin B2 0.028mg 0.086mg Chili pepper
Vitamin B3 0.552mg 1.244mg Chili pepper
Vitamin B5 0.311mg 0.201mg Yam
Vitamin B6 0.228mg 0.506mg Chili pepper
Folate 16µg 23µg Chili pepper
Vitamin K 2.3µg 14µg Chili pepper
Tryptophan 0.012mg 0.026mg Chili pepper
Threonine 0.052mg 0.074mg Chili pepper
Isoleucine 0.05mg 0.065mg Chili pepper
Leucine 0.094mg 0.105mg Chili pepper
Lysine 0.058mg 0.089mg Chili pepper
Methionine 0.02mg 0.024mg Chili pepper
Phenylalanine 0.069mg 0.062mg Yam
Valine 0.06mg 0.084mg Chili pepper
Histidine 0.033mg 0.041mg Chili pepper
Saturated Fat 0.029g 0.042g Yam
Monounsaturated Fat 0.005g 0.024g Chili pepper
Polyunsaturated fat 0.06g 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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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
15%
Yam
66%
Chili pepper
Minerals Daily Need Coverage Score
23%
Yam
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
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 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

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/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.