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Yam vs Ginger - In-Depth Nutrition Comparison

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What are the differences between Yam and Ginger?

  • Yam is higher in Vitamin C, Potassium, Vitamin B6, Fiber, Manganese, and Vitamin B1, yet Ginger is higher in Copper, and Magnesium.
  • Yam's daily need coverage for Vitamin C is 13% more.
  • Yam has 4 times more Vitamin B1 than Ginger. While Yam has 0.112mg of Vitamin B1, Ginger has only 0.025mg.

We used Yam, raw and Ginger root, raw types in this article.

Infographic

Yam vs Ginger 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
Yam
Yam
4
:
4
Ginger
Ginger
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more Copper +27%
Equal in Calcium - 16
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more Copper +27%
Equal in Calcium - 16

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
Yam
Yam
8
:
2
Ginger
Ginger
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%
Contains more Vitamin B3 +35.9%
Equal in Vitamin B2 - 0.034
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%
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%
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%
Contains more Vitamin B3 +35.9%
Equal in Vitamin B2 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Ginger
Ginger
Contains more Carbs +56.9%
Contains more Protein +19%
Contains more Fats +341.2%
Contains more Water +13.3%
Equal in Other - 0.77
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Carbs +56.9%
Contains more Protein +19%
Contains more Fats +341.2%
Contains more Water +13.3%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Ginger
Ginger
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +102.6%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +102.6%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Ginger
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
19%
Yam
9%
Ginger
Minerals Daily Need Coverage Score
25%
Yam
24%
Ginger

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.