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  6. Yam vs. Ginger

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Ginger
Ginger
4
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%
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%
~equal in Calcium ~16mg
~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.
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Ginger 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
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
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
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
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
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
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +2466.7%
Contains more Poly. FatPolyunsaturated fat +102.6%

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. 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.