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Yam vs Jalapeño - In-Depth Nutrition Comparison

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Significant differences between Yam and Jalapeño

  • Yam has more Potassium, Copper, Manganese, Vitamin B1, and Fiber, however Jalapeño is richer in Vitamin C, Vitamin E , Vitamin K, Vitamin B6, and Vitamin A RAE.
  • Jalapeño covers your daily Vitamin C needs 113% more than Yam.
  • Jalapeño has 4 times less Manganese than Yam. Yam has 0.397mg of Manganese, while Jalapeño has 0.097mg.

Specific food types used in this comparison are Yam, raw and Peppers, jalapeno, raw.

Infographic

Yam vs Jalapeño 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
7
:
Contains more Calcium +41.7%
Contains more Iron +116%
Contains more Magnesium +40%
Contains more Phosphorus +111.5%
Contains more Potassium +229%
Contains more Zinc +71.4%
Contains more Copper +287%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Contains more Calcium +41.7%
Contains more Iron +116%
Contains more Magnesium +40%
Contains more Phosphorus +111.5%
Contains more Potassium +229%
Contains more Zinc +71.4%
Contains more Copper +287%
Contains less Sodium -66.7%

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
1
:
Contains more Vitamin B1 +180%
Contains more Vitamin A +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin C +593.6%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Folate +17.4%
Contains more Vitamin K +704.3%
Equal in Vitamin B5 - 0.315
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +180%
Contains more Vitamin A +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin C +593.6%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Folate +17.4%
Contains more Vitamin K +704.3%
Equal in Vitamin B5 - 0.315

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

All nutrients comparison - raw data values

Nutrient Yam Jalapeño Opinion
Net carbs 23.78g 3.7g Yam
Protein 1.53g 0.91g Yam
Fats 0.17g 0.37g Jalapeño
Carbs 27.88g 6.5g Yam
Calories 118kcal 29kcal Yam
Starch g g
Fructose g 2.63g Jalapeño
Sugar 0.5g 4.12g Yam
Fiber 4.1g 2.8g Yam
Calcium 17mg 12mg Yam
Iron 0.54mg 0.25mg Yam
Magnesium 21mg 15mg Yam
Phosphorus 55mg 26mg Yam
Potassium 816mg 248mg Yam
Sodium 9mg 3mg Jalapeño
Zinc 0.24mg 0.14mg Yam
Copper 0.178mg 0.046mg Yam
Vitamin A 138IU 1078IU Jalapeño
Vitamin E 0.35mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 118.6mg Jalapeño
Vitamin B1 0.112mg 0.04mg Yam
Vitamin B2 0.032mg 0.07mg Jalapeño
Vitamin B3 0.552mg 1.28mg Jalapeño
Vitamin B5 0.314mg 0.315mg Jalapeño
Vitamin B6 0.293mg 0.419mg Jalapeño
Folate 23µg 27µg Jalapeño
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 18.5µg Jalapeño
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.092g Yam
Monounsaturated Fat 0.006g 0.029g Jalapeño
Polyunsaturated fat 0.076g 0.112g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Jalapeño
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
64
Jalapeño
Mineral Summary Score
25
Yam
10
Jalapeño

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
5%
Jalapeño
Carbohydrates
28%
Yam
7%
Jalapeño
Fats
1%
Yam
2%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.