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  6. Ginger vs. Yam

Ginger vs. Yam — In-Depth Nutrition Comparison

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How are Ginger and Yam different?

  • Ginger is richer in Copper, and Magnesium, while Yam is higher in Vitamin C, Fiber, Potassium, Manganese, Vitamin B1, and Vitamin B6.
  • Ginger contains 2 times more Magnesium than Yam. Ginger contains 43mg of Magnesium, while Yam contains 18mg.

Ginger root, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Ginger 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.
Ginger
Ginger
5
:
4
Yam
Yam
Contains more Calcium +14.3%
Contains more Iron +15.4%
Contains more Magnesium +138.9%
Contains more Zinc +70%
Contains more Copper +48.7%
Contains more Phosphorus +44.1%
Contains more Potassium +61.4%
Contains less Sodium -38.5%
Contains more Manganese +62%
Equal in Selenium - 0.7
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +14.3%
Contains more Iron +15.4%
Contains more Magnesium +138.9%
Contains more Zinc +70%
Contains more Copper +48.7%
Contains more Phosphorus +44.1%
Contains more Potassium +61.4%
Contains less Sodium -38.5%
Contains more Manganese +62%
Equal in Selenium - 0.7

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.
Ginger
Ginger
2
:
8
Yam
Yam
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin C +142%
Contains more Vitamin B1 +280%
Contains more Vitamin B5 +53.2%
Contains more Vitamin B6 +42.5%
Contains more Folate +45.5%
Contains more Vitamin K +2200%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin C +142%
Contains more Vitamin B1 +280%
Contains more Vitamin B5 +53.2%
Contains more Vitamin B6 +42.5%
Contains more Folate +45.5%
Contains more Vitamin K +2200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
:
1
Yam
Yam
Contains more Protein +22.1%
Contains more Fats +435.7%
Contains more Water +12.5%
Contains more Carbs +54.6%
Equal in Other - 0.76
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +22.1%
Contains more Fats +435.7%
Contains more Water +12.5%
Contains more Carbs +54.6%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +156.7%
Contains less Saturated Fat -85.7%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +156.7%
Contains less Saturated Fat -85.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Ginger Yam Opinion
Net carbs 15.77g 23.58g Yam
Protein 1.82g 1.49g Ginger
Fats 0.75g 0.14g Ginger
Carbs 17.77g 27.48g Yam
Calories 80kcal 116kcal Yam
Sugar 1.7g 0.49g Yam
Fiber 2g 3.9g Yam
Calcium 16mg 14mg Ginger
Iron 0.6mg 0.52mg Ginger
Magnesium 43mg 18mg Ginger
Phosphorus 34mg 49mg Yam
Potassium 415mg 670mg Yam
Sodium 13mg 8mg Yam
Zinc 0.34mg 0.2mg Ginger
Copper 0.226mg 0.152mg Ginger
Manganese 0.229mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 0IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.26mg 0.34mg Yam
Vitamin C 5mg 12.1mg Yam
Vitamin B1 0.025mg 0.095mg Yam
Vitamin B2 0.034mg 0.028mg Ginger
Vitamin B3 0.75mg 0.552mg Ginger
Vitamin B5 0.203mg 0.311mg Yam
Vitamin B6 0.16mg 0.228mg Yam
Folate 11µg 16µg Yam
Vitamin K 0.1µg 2.3µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.052mg Yam
Isoleucine 0.051mg 0.05mg Ginger
Leucine 0.074mg 0.094mg Yam
Lysine 0.057mg 0.058mg Yam
Methionine 0.013mg 0.02mg Yam
Phenylalanine 0.045mg 0.069mg Yam
Valine 0.073mg 0.06mg Ginger
Histidine 0.03mg 0.033mg Yam
Saturated Fat 0.203g 0.029g Yam
Monounsaturated Fat 0.154g 0.005g Ginger
Polyunsaturated fat 0.154g 0.06g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Ginger
15%
Yam
Minerals Daily Need Coverage Score
23%
Ginger
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.174g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.