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  6. Gingerbread vs. Yam

Gingerbread vs. Yam — In-Depth Nutrition Comparison

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What are the differences between gingerbread and yam?

  • Gingerbread is higher in iron, selenium, manganese, magnesium, and vitamin B2, yet yam is higher in vitamin C and potassium.
  • Gingerbread's daily need coverage for iron is 29% more.
  • The glycemic index of yam is lower.

We used Cake, gingerbread, prepared from recipe and Yam, raw types in this article.

Infographic

Gingerbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Yam
Yam
2
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 +233.3%
Contains more CalciumCalcium +317.6%
Contains more IronIron +433.3%
Contains more ZincZinc +62.5%
Contains more ManganeseManganese +72%
Contains more SeleniumSelenium +2228.6%
Contains more PotassiumPotassium +85.9%
Contains less SodiumSodium -97.2%
~equal in Copper ~0.178mg
~equal in Phosphorus ~55mg

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.
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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Yam
Yam
5
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 AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B3Vitamin B3 +214.9%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +43.5%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Gingerbread Yam DV% diff.
Iron 2.88mg 0.54mg 29%
Polyunsaturated fat 4.216g 0.076g 28%
Selenium 16.3µg 0.7µg 28%
Fats 16.4g 0.17g 25%
Saturated fat 4.122g 0.037g 19%
Vitamin C 0.1mg 17.1mg 19%
Monounsaturated fat 7.124g 0.006g 18%
Fiber 4.1g 16%
Sodium 327mg 9mg 14%
Manganese 0.683mg 0.397mg 12%
Magnesium 70mg 21mg 12%
Calories 356kcal 118kcal 12%
Potassium 439mg 816mg 11%
Cholesterol 32mg 0mg 11%
Vitamin B2 0.162mg 0.032mg 10%
Vitamin B6 0.19mg 0.293mg 8%
Vitamin B3 1.738mg 0.552mg 7%
Vitamin B1 0.19mg 0.112mg 7%
Carbs 49.2g 27.88g 7%
Calcium 71mg 17mg 5%
Protein 3.9g 1.53g 5%
Vitamin B12 0.06µg 0µg 3%
Choline 16.5mg 3%
Folate 33µg 23µg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Copper 0.195mg 0.178mg 2%
Vitamin B5 0.375mg 0.314mg 1%
Zinc 0.39mg 0.24mg 1%
Vitamin A 14µg 7µg 1%
Net carbs 49.2g 23.78g N/A
Sugar 0.5g N/A
Phosphorus 54mg 55mg 0%
Tryptophan 0.047mg 0.012mg 0%
Threonine 0.124mg 0.054mg 0%
Isoleucine 0.151mg 0.052mg 0%
Leucine 0.279mg 0.096mg 0%
Lysine 0.131mg 0.059mg 0%
Methionine 0.08mg 0.021mg 0%
Phenylalanine 0.195mg 0.071mg 0%
Valine 0.173mg 0.062mg 0%
Histidine 0.087mg 0.034mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Yam
Yam
1
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 +154.9%
Contains more FatsFats +9547.1%
Contains more CarbsCarbs +76.5%
Contains more OtherOther +204.9%
Contains more WaterWater +148.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 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 +118633.3%
Contains more Poly. FatPolyunsaturated fat +5447.4%
Contains less Sat. FatSaturated fat -99.1%

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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.