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.
- Yam has a higher glycemic index (51) than ginger (10).
Ginger root, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +15.4% |
| Contains more CopperCopper | +48.7% |
| Contains more ZincZinc | +70% |
| Contains more PotassiumPotassium | +61.4% |
| Contains more PhosphorusPhosphorus | +44.1% |
| Contains less SodiumSodium | -38.5% |
| Contains more ManganeseManganese | +62% |
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.
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +35.9% |
| Contains more CholineCholine | +77.8% |
| Contains more Vitamin CVitamin C | +142% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +30.8% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B5Vitamin B5 | +53.2% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +45.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 415mg | 670mg | 8% |
| Vitamin C | 5mg | 12.1mg | 8% |
| Fiber | 2g | 3.9g | 8% |
| Copper | 0.226mg | 0.152mg | 8% |
| Vitamin B1 | 0.025mg | 0.095mg | 6% |
| Magnesium | 43mg | 18mg | 6% |
| Manganese | 0.229mg | 0.371mg | 6% |
| Vitamin B6 | 0.16mg | 0.228mg | 5% |
| Carbs | 17.77g | 27.48g | 3% |
| Phosphorus | 34mg | 49mg | 2% |
| Choline | 28.8mg | 16.2mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Vitamin B5 | 0.203mg | 0.311mg | 2% |
| Calories | 80kcal | 116kcal | 2% |
| Zinc | 0.34mg | 0.2mg | 1% |
| Vitamin B3 | 0.75mg | 0.552mg | 1% |
| Polyunsaturated fat | 0.154g | 0.06g | 1% |
| Saturated fat | 0.203g | 0.029g | 1% |
| Folate | 11µg | 16µg | 1% |
| Iron | 0.6mg | 0.52mg | 1% |
| Fats | 0.75g | 0.14g | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Protein | 1.82g | 1.49g | 1% |
| Vitamin E | 0.26mg | 0.34mg | 1% |
| Net carbs | 15.77g | 23.58g | N/A |
| Calcium | 16mg | 14mg | 0% |
| Sugar | 1.7g | 0.49g | N/A |
| Sodium | 13mg | 8mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.034mg | 0.028mg | 0% |
| Monounsaturated fat | 0.154g | 0.005g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.036mg | 0.052mg | 0% |
| Isoleucine | 0.051mg | 0.05mg | 0% |
| Leucine | 0.074mg | 0.094mg | 0% |
| Lysine | 0.057mg | 0.058mg | 0% |
| Methionine | 0.013mg | 0.02mg | 0% |
| Phenylalanine | 0.045mg | 0.069mg | 0% |
| Valine | 0.073mg | 0.06mg | 0% |
| Histidine | 0.03mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.1% |
| Contains more FatsFats | +435.7% |
| Contains more WaterWater | +12.5% |
| Contains more CarbsCarbs | +54.6% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2980% |
| Contains more Poly. FatPolyunsaturated fat | +156.7% |
| Contains less Sat. FatSaturated fat | -85.7% |
