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  6. Jalapeño vs. Yam

Jalapeño vs. Yam — In-Depth Nutrition Comparison

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Significant differences between jalapeño and yam

  • Jalapeño has more vitamin C, vitamin E, vitamin A, vitamin K, and vitamin B6; however, yam is richer in potassium, copper, manganese, vitamin B1, and fiber.
  • Jalapeño covers your daily vitamin C needs 113% more than yam.
  • Yam has 10 times less vitamin E than jalapeño. Jalapeño has 3.58mg of vitamin E, while yam has 0.35mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of jalapeño is 32.

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

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +229%
Contains more IronIron +116%
Contains more CopperCopper +287%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +309.3%
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin CVitamin C +593.6%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin EVitamin E +922.9%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +704.3%
Contains more FolateFolate +17.4%
Contains more Vitamin B1Vitamin B1 +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jalapeño Yam DV% diff.
Vitamin C 118.6mg 17.1mg 113%
Vitamin E 3.58mg 0.35mg 22%
Potassium 248mg 816mg 17%
Copper 0.046mg 0.178mg 15%
Vitamin K 18.5µg 2.3µg 14%
Manganese 0.097mg 0.397mg 13%
Vitamin B6 0.419mg 0.293mg 10%
Carbs 6.5g 27.88g 7%
Vitamin B1 0.04mg 0.112mg 6%
Fiber 2.8g 4.1g 5%
Vitamin A 54µg 7µg 5%
Vitamin B3 1.28mg 0.552mg 5%
Calories 29kcal 118kcal 4%
Iron 0.25mg 0.54mg 4%
Phosphorus 26mg 55mg 4%
Vitamin B2 0.07mg 0.032mg 3%
Fructose 2.63g 3%
Choline 7.5mg 16.5mg 2%
Protein 0.91g 1.53g 1%
Magnesium 15mg 21mg 1%
Calcium 12mg 17mg 1%
Zinc 0.14mg 0.24mg 1%
Selenium 0.4µg 0.7µg 1%
Folate 27µg 23µg 1%
Protein per 100 calories 3.1g 1.3g N/A
Calories per 10 g protein 319kcal 771kcal N/A
Weight per 100 calories 345g 85g N/A
Fats 0.37g 0.17g 0%
Net carbs 3.7g 23.78g N/A
Sugar 4.12g 0.5g N/A
Sodium 3mg 9mg 0%
Vitamin B5 0.315mg 0.314mg 0%
Saturated fat 0.092g 0.037g 0%
Monounsaturated fat 0.029g 0.006g 0%
Polyunsaturated fat 0.112g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +117.6%
Contains more WaterWater +31.7%
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +328.9%
Contains more OtherOther +54.7%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +383.3%
Contains more Poly. FatPolyunsaturated fat +47.4%
Contains less Sat. FatSaturated fat -59.8%

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/170071/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.