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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.
  • 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
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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
7
:
Contains more Iron +116%
Contains more Calcium +41.7%
Contains more Potassium +229%
Contains more Magnesium +40%
Contains more Copper +287%
Contains more Zinc +71.4%
Contains more Phosphorus +111.5%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 22% 11% 16% 4% 12% 1%
Contains more Iron +116%
Contains more Calcium +41.7%
Contains more Potassium +229%
Contains more Magnesium +40%
Contains more Copper +287%
Contains more Zinc +71.4%
Contains more Phosphorus +111.5%
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 C +593.6%
Contains more Vitamin A +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Vitamin K +704.3%
Contains more Folate +17.4%
Equal in Vitamin B5 - 0.315
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 396% 65% 72% 0% 10% 17% 24% 19% 97% 0% 47% 21%
Contains more Vitamin B1 +180%
Contains more Vitamin C +593.6%
Contains more Vitamin A +681.2%
Contains more Vitamin E +922.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +43%
Contains more Vitamin K +704.3%
Contains more Folate +17.4%
Equal in Vitamin B5 - 0.315

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Yam
5%
Jalapeño
Carbohydrates
28%
Yam
7%
Jalapeño
Fats
1%
Yam
2%
Jalapeño

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Jalapeño
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Jalapeño Opinion
Calories 118 29 Yam
Protein 1.53 0.91 Yam
Fats 0.17 0.37 Jalapeño
Vitamin C 17.1 118.6 Jalapeño
Carbs 27.88 6.5 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.25 Yam
Calcium 17 12 Yam
Potassium 816 248 Yam
Magnesium 21 15 Yam
Sugars 0.5 4.12 Yam
Fiber 4.1 2.8 Yam
Copper 0.178 0.046 Yam
Zinc 0.24 0.14 Yam
Starch
Phosphorus 55 26 Yam
Sodium 9 3 Jalapeño
Vitamin A 138 1078 Jalapeño
Vitamin E 0.35 3.58 Jalapeño
Vitamin D 0 0
Vitamin B1 0.112 0.04 Yam
Vitamin B2 0.032 0.07 Jalapeño
Vitamin B3 0.552 1.28 Jalapeño
Vitamin B5 0.314 0.315 Jalapeño
Vitamin B6 0.293 0.419 Jalapeño
Vitamin B12 0 0
Vitamin K 2.3 18.5 Jalapeño
Folate 23 27 Jalapeño
Trans Fat 0 0
Saturated Fat 0.037 0.092 Yam
Monounsaturated Fat 0.006 0.029 Jalapeño
Polyunsaturated fat 0.076 0.112 Jalapeño
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose 2.63 Jalapeño

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.