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  6. Jalapeño vs. Yam

Jalapeño vs. Yam — In-Depth Nutrition Comparison

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Differences between jalapeño and yam

  • Jalapeño has more vitamin C, vitamin E, vitamin A, vitamin B6, and vitamin K, while yam has more potassium, manganese, and copper.
  • Jalapeño's daily need coverage for vitamin C is 118% higher.
  • Yam contains 11 times less vitamin E than jalapeño. Jalapeño contains 3.58mg of vitamin E, while yam contains 0.34mg.
  • Jalapeño has a lower glycemic index. The glycemic index of jalapeño is 32, while the glycemic index of yam is 51.

The food types used in this comparison are Peppers, jalapeno, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Jalapeño vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +170.2%
Contains more IronIron +108%
Contains more CopperCopper +230.4%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +282.5%
Contains more SeleniumSelenium +75%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 395% 0% 18% 72% 10% 16% 24% 19% 97% 0% 46% 20%
Yam
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +880.2%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +952.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin KVitamin K +704.3%
Contains more FolateFolate +68.8%
Contains more Vitamin B1Vitamin B1 +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jalapeño Yam DV% diff.
Vitamin C 118.6mg 12.1mg 118%
Vitamin E 3.58mg 0.34mg 22%
Vitamin B6 0.419mg 0.228mg 15%
Vitamin K 18.5µg 2.3µg 14%
Potassium 248mg 670mg 12%
Copper 0.046mg 0.152mg 12%
Manganese 0.097mg 0.371mg 12%
Carbs 6.5g 27.48g 7%
Vitamin A 54µg 6µg 5%
Vitamin B1 0.04mg 0.095mg 5%
Vitamin B3 1.28mg 0.552mg 5%
Calories 29kcal 116kcal 4%
Fiber 2.8g 3.9g 4%
Iron 0.25mg 0.52mg 3%
Phosphorus 26mg 49mg 3%
Vitamin B2 0.07mg 0.028mg 3%
Folate 27µg 16µg 3%
Fructose 2.63g 3%
Choline 7.5mg 16.2mg 2%
Protein 0.91g 1.49g 1%
Magnesium 15mg 18mg 1%
Zinc 0.14mg 0.2mg 1%
Selenium 0.4µg 0.7µg 1%
Protein per 100 calories 3.1g 1.3g N/A
Calories per 10 g protein 319kcal 779kcal N/A
Weight per 100 calories 345g 86g N/A
Fats 0.37g 0.14g 0%
Net carbs 3.7g 23.58g N/A
Calcium 12mg 14mg 0%
Sugar 4.12g 0.49g N/A
Sodium 3mg 8mg 0%
Vitamin B5 0.315mg 0.311mg 0%
Saturated fat 0.092g 0.029g 0%
Monounsaturated fat 0.029g 0.005g 0%
Polyunsaturated fat 0.112g 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +164.3%
Contains more WaterWater +30.7%
Contains more ProteinProtein +63.7%
Contains more CarbsCarbs +322.8%
Contains more OtherOther +43.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +86.7%
Contains less Sat. FatSaturated fat -68.5%

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.