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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
9%
Minerals Daily Need Coverage Score
26%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.166g)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.