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.
- The glycemic index of ginger is lower.
We used Yam, raw and Ginger root, raw types in this article.
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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.
| Contains more PotassiumPotassium | +96.6% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains less SodiumSodium | -30.8% |
| Contains more ManganeseManganese | +73.4% |
| Contains more MagnesiumMagnesium | +104.8% |
| Contains more IronIron | +11.1% |
| Contains more CopperCopper | +27% |
| Contains more ZincZinc | +41.7% |
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.
| 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% |
| Contains more Vitamin B3Vitamin B3 | +35.9% |
| Contains more CholineCholine | +74.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.1mg | 5mg | 13% |
| Potassium | 816mg | 415mg | 12% |
| Vitamin B6 | 0.293mg | 0.16mg | 10% |
| Fiber | 4.1g | 2g | 8% |
| Vitamin B1 | 0.112mg | 0.025mg | 7% |
| Manganese | 0.397mg | 0.229mg | 7% |
| Magnesium | 21mg | 43mg | 5% |
| Copper | 0.178mg | 0.226mg | 5% |
| Phosphorus | 55mg | 34mg | 3% |
| Folate | 23µg | 11µg | 3% |
| Carbs | 27.88g | 17.77g | 3% |
| Choline | 16.5mg | 28.8mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Vitamin B5 | 0.314mg | 0.203mg | 2% |
| Calories | 118kcal | 80kcal | 2% |
| Fats | 0.17g | 0.75g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin E | 0.35mg | 0.26mg | 1% |
| Zinc | 0.24mg | 0.34mg | 1% |
| Polyunsaturated fat | 0.076g | 0.154g | 1% |
| Protein | 1.53g | 1.82g | 1% |
| Saturated fat | 0.037g | 0.203g | 1% |
| Vitamin B3 | 0.552mg | 0.75mg | 1% |
| Iron | 0.54mg | 0.6mg | 1% |
| Net carbs | 23.78g | 15.77g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 1.7g | N/A |
| Sodium | 9mg | 13mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.032mg | 0.034mg | 0% |
| Monounsaturated fat | 0.006g | 0.154g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.036mg | 0% |
| Isoleucine | 0.052mg | 0.051mg | 0% |
| Leucine | 0.096mg | 0.074mg | 0% |
| Lysine | 0.059mg | 0.057mg | 0% |
| Methionine | 0.021mg | 0.013mg | 0% |
| Phenylalanine | 0.071mg | 0.045mg | 0% |
| Valine | 0.062mg | 0.073mg | 0% |
| Histidine | 0.034mg | 0.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +56.9% |
| Contains more ProteinProtein | +19% |
| Contains more FatsFats | +341.2% |
| Contains more WaterWater | +13.3% |
~equal in
Other
~0.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Mono. FatMonounsaturated fat | +2466.7% |
| Contains more Poly. FatPolyunsaturated fat | +102.6% |