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Yam vs Poblano - In-Depth Nutrition Comparison

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How are Yam and Poblano different?

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A, Fiber, Potassium, Manganese, Copper, Vitamin B3, and Vitamin B5 than Yam.
  • Daily need coverage for Vitamin B6 from Poblano is 249% higher.

Yam, raw and Peppers, ancho, dried are the varieties used in this article.

Infographic

Yam vs Poblano 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
1
:
Contains less Sodium -79.1%
Contains more Iron +1924.1%
Contains more Calcium +258.8%
Contains more Potassium +195.5%
Contains more Magnesium +438.1%
Contains more Copper +185.4%
Contains more Zinc +491.7%
Contains more Phosphorus +265.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 410% 19% 213% 81% 170% 39% 87% 6%
Contains less Sodium -79.1%
Contains more Iron +1924.1%
Contains more Calcium +258.8%
Contains more Potassium +195.5%
Contains more Magnesium +438.1%
Contains more Copper +185.4%
Contains more Zinc +491.7%
Contains more Phosphorus +265.5%

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
3
:
Contains more Vitamin C +755%
Contains more Vitamin A +14710.1%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +6946.9%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +1106.5%
Contains more Folate +200%
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 7% 1227% 0% 0% 45% 521% 121% 120% 816% 0% 0% 52%
Contains more Vitamin C +755%
Contains more Vitamin A +14710.1%
Contains more Vitamin B1 +59.8%
Contains more Vitamin B2 +6946.9%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +1106.5%
Contains more Folate +200%

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

All nutrients comparison - raw data values

Nutrient Yam Poblano Opinion
Calories 118kcal 281kcal Poblano
Protein 1.53g 11.86g Poblano
Fats 0.17g 8.2g Poblano
Vitamin C 17.1mg 2mg Yam
Net carbs 23.78g 29.82g Poblano
Carbs 27.88g 51.42g Poblano
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.54mg 10.93mg Poblano
Calcium 17mg 61mg Poblano
Potassium 816mg 2411mg Poblano
Magnesium 21mg 113mg Poblano
Sugar 0.5g g Poblano
Fiber 4.1g 21.6g Poblano
Copper 0.178mg 0.508mg Poblano
Zinc 0.24mg 1.42mg Poblano
Starch g g
Phosphorus 55mg 201mg Poblano
Sodium 9mg 43mg Yam
Vitamin A 138IU 20438IU Poblano
Vitamin E 0.35mg mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.112mg 0.179mg Poblano
Vitamin B2 0.032mg 2.255mg Poblano
Vitamin B3 0.552mg 6.403mg Poblano
Vitamin B5 0.314mg 1.993mg Poblano
Vitamin B6 0.293mg 3.535mg Poblano
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Folate 23µg 69µg Poblano
Trans Fat 0g 0g
Saturated Fat 0.037g 0.82g Yam
Monounsaturated Fat 0.006g 0.492g Poblano
Polyunsaturated fat 0.076g 4.511g Poblano
Tryptophan 0.012mg 0.155mg Poblano
Threonine 0.054mg 0.425mg Poblano
Isoleucine 0.052mg 0.373mg Poblano
Leucine 0.096mg 0.605mg Poblano
Lysine 0.059mg 0.515mg Poblano
Methionine 0.021mg 0.142mg Poblano
Phenylalanine 0.071mg 0.361mg Poblano
Valine 0.062mg 0.489mg Poblano
Histidine 0.034mg 0.232mg Poblano
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
242
Poblano
Mineral Summary Score
25
Yam
128
Poblano

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
71%
Poblano
Carbohydrates
28%
Yam
51%
Poblano
Fats
1%
Yam
38%
Poblano

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.783g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $6.8)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano 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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.