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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

Ginger vs Yam 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.
Ginger
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Yam
Yam
4
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 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%
~equal in Selenium ~0.7µg

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
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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Yam
Yam
8
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 B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +35.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Yam DV% diff.
Vitamin C 5mg 12.1mg 8%
Potassium 415mg 670mg 8%
Fiber 2g 3.9g 8%
Copper 0.226mg 0.152mg 8%
Magnesium 43mg 18mg 6%
Manganese 0.229mg 0.371mg 6%
Vitamin B1 0.025mg 0.095mg 6%
Vitamin B6 0.16mg 0.228mg 5%
Carbs 17.77g 27.48g 3%
Calories 80kcal 116kcal 2%
Phosphorus 34mg 49mg 2%
Vitamin B5 0.203mg 0.311mg 2%
Vitamin K 0.1µg 2.3µg 2%
Choline 28.8mg 16.2mg 2%
Protein 1.82g 1.49g 1%
Fats 0.75g 0.14g 1%
Iron 0.6mg 0.52mg 1%
Zinc 0.34mg 0.2mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.26mg 0.34mg 1%
Vitamin B3 0.75mg 0.552mg 1%
Folate 11µg 16µg 1%
Saturated fat 0.203g 0.029g 1%
Polyunsaturated fat 0.154g 0.06g 1%
Protein per 100 calories 2.3g 1.3g N/A
Calories per 10 g protein 440kcal 779kcal N/A
Weight per 100 calories 125g 86g N/A
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
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +2980%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains less Sat. FatSaturated fat -85.7%

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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. 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.