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  6. Yam vs. Jalapeño

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 A, vitamin K, and vitamin B6.
  • 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.
  • 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more Vitamin B1Vitamin B1 +180%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.315mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Jalapeño DV% diff.
Vitamin C 17.1mg 118.6mg 113%
Vitamin E 0.35mg 3.58mg 22%
Potassium 816mg 248mg 17%
Copper 0.178mg 0.046mg 15%
Vitamin K 2.3µg 18.5µg 14%
Manganese 0.397mg 0.097mg 13%
Vitamin B6 0.293mg 0.419mg 10%
Carbs 27.88g 6.5g 7%
Vitamin B1 0.112mg 0.04mg 6%
Fiber 4.1g 2.8g 5%
Vitamin A 7µg 54µg 5%
Vitamin B3 0.552mg 1.28mg 5%
Calories 118kcal 29kcal 4%
Iron 0.54mg 0.25mg 4%
Phosphorus 55mg 26mg 4%
Vitamin B2 0.032mg 0.07mg 3%
Fructose 2.63g 3%
Choline 16.5mg 7.5mg 2%
Protein 1.53g 0.91g 1%
Magnesium 21mg 15mg 1%
Calcium 17mg 12mg 1%
Zinc 0.24mg 0.14mg 1%
Selenium 0.7µg 0.4µg 1%
Folate 23µg 27µg 1%
Protein per 100 calories 1.3g 3.1g N/A
Calories per 10 g protein 771kcal 319kcal N/A
Weight per 100 calories 85g 345g N/A
Fats 0.17g 0.37g 0%
Net carbs 23.78g 3.7g N/A
Sugar 0.5g 4.12g N/A
Sodium 9mg 3mg 0%
Vitamin B5 0.314mg 0.315mg 0%
Saturated fat 0.037g 0.092g 0%
Monounsaturated fat 0.006g 0.029g 0%
Polyunsaturated fat 0.076g 0.112g 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
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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +328.9%
Contains more OtherOther +54.7%
Contains more FatsFats +117.6%
Contains more WaterWater +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +383.3%
Contains more Poly. FatPolyunsaturated fat +47.4%

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. 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.