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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
Ginger
4
:
4
Yam
Yam
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more Copper +27%
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Equal in Calcium - 17
Equal in Iron - 0.54
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more Copper +27%
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Equal in Calcium - 17
Equal in Iron - 0.54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 B3 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin C +242%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +109.1%
Contains more Vitamin K +2200%
Equal in Vitamin B2 - 0.032
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B3 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin C +242%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +109.1%
Contains more Vitamin K +2200%
Equal in Vitamin B2 - 0.032

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +102.6%
Contains less Saturated Fat -81.8%
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: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +102.6%
Contains less Saturated Fat -81.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ginger Yam Opinion
Net carbs 15.77g 23.78g Yam
Protein 1.82g 1.53g Ginger
Fats 0.75g 0.17g Ginger
Carbs 17.77g 27.88g Yam
Calories 80kcal 118kcal Yam
Sugar 1.7g 0.5g Yam
Fiber 2g 4.1g Yam
Calcium 16mg 17mg Yam
Iron 0.6mg 0.54mg Ginger
Magnesium 43mg 21mg Ginger
Phosphorus 34mg 55mg Yam
Potassium 415mg 816mg Yam
Sodium 13mg 9mg Yam
Zinc 0.34mg 0.24mg Ginger
Copper 0.226mg 0.178mg Ginger
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.26mg 0.35mg Yam
Vitamin C 5mg 17.1mg Yam
Vitamin B1 0.025mg 0.112mg Yam
Vitamin B2 0.034mg 0.032mg Ginger
Vitamin B3 0.75mg 0.552mg Ginger
Vitamin B5 0.203mg 0.314mg Yam
Vitamin B6 0.16mg 0.293mg Yam
Folate 11µg 23µg Yam
Vitamin K 0.1µg 2.3µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.054mg Yam
Isoleucine 0.051mg 0.052mg Yam
Leucine 0.074mg 0.096mg Yam
Lysine 0.057mg 0.059mg Yam
Methionine 0.013mg 0.021mg Yam
Phenylalanine 0.045mg 0.071mg Yam
Valine 0.073mg 0.062mg Ginger
Histidine 0.03mg 0.034mg Yam
Saturated Fat 0.203g 0.037g Yam
Monounsaturated Fat 0.154g 0.006g Ginger
Polyunsaturated fat 0.154g 0.076g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Ginger
19%
Yam
Minerals Daily Need Coverage Score
24%
Ginger
25%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.166g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.