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Ginger vs. Yam — In-Depth Nutrition Comparison

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What are the differences between ginger and yam?

  • Ginger is higher in copper and magnesium, yet yam is higher in vitamin C, potassium, vitamin B6, fiber, manganese, and vitamin B1.
  • Yam's daily need coverage for vitamin C is 13% more.
  • Ginger has 2 times more magnesium than yam. While ginger has 43mg of magnesium, yam has only 21mg.
  • The glycemic index of ginger is lower.

We used Ginger root, raw and Yam, raw types 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
3
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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +104.8%
Contains more CopperCopper +27%
Contains more ZincZinc +41.7%
Contains more PotassiumPotassium +96.6%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +73.4%
~equal in Calcium ~17mg
~equal in Iron ~0.54mg
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Yam
Yam
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more CholineCholine +74.5%
Contains more Vitamin CVitamin C +242%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Yam DV% diff.
Vitamin C 5mg 17.1mg 13%
Potassium 415mg 816mg 12%
Vitamin B6 0.16mg 0.293mg 10%
Fiber 2g 4.1g 8%
Vitamin B1 0.025mg 0.112mg 7%
Manganese 0.229mg 0.397mg 7%
Magnesium 43mg 21mg 5%
Copper 0.226mg 0.178mg 5%
Phosphorus 34mg 55mg 3%
Folate 11µg 23µg 3%
Carbs 17.77g 27.88g 3%
Choline 28.8mg 16.5mg 2%
Vitamin K 0.1µg 2.3µg 2%
Vitamin B5 0.203mg 0.314mg 2%
Calories 80kcal 118kcal 2%
Fats 0.75g 0.17g 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.26mg 0.35mg 1%
Zinc 0.34mg 0.24mg 1%
Polyunsaturated fat 0.154g 0.076g 1%
Protein 1.82g 1.53g 1%
Saturated fat 0.203g 0.037g 1%
Vitamin B3 0.75mg 0.552mg 1%
Iron 0.6mg 0.54mg 1%
Net carbs 15.77g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 1.7g 0.5g N/A
Sodium 13mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.034mg 0.032mg 0%
Monounsaturated fat 0.154g 0.006g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.036mg 0.054mg 0%
Isoleucine 0.051mg 0.052mg 0%
Leucine 0.074mg 0.096mg 0%
Lysine 0.057mg 0.059mg 0%
Methionine 0.013mg 0.021mg 0%
Phenylalanine 0.045mg 0.071mg 0%
Valine 0.073mg 0.062mg 0%
Histidine 0.03mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
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
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +19%
Contains more FatsFats +341.2%
Contains more WaterWater +13.3%
Contains more CarbsCarbs +56.9%
~equal in Other ~0.82g

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2466.7%
Contains more Poly. FatPolyunsaturated fat +102.6%
Contains less Sat. FatSaturated fat -81.8%

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. 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/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.