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  6. Yam vs. Gingerbread

Yam vs. Gingerbread — In-Depth Nutrition Comparison

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What are the differences between yam and gingerbread?

  • Yam is higher in vitamin C and potassium, yet gingerbread is higher in iron, selenium, manganese, magnesium, and vitamin B2.
  • Gingerbread's daily need coverage for iron is 29% more.
  • Yam has 171 times more vitamin C than gingerbread. While yam has 17.1mg of vitamin C, gingerbread has only 0.1mg.
  • The amount of sodium in yam is lower.
  • The glycemic index of yam is lower.

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

Infographic

Yam vs Gingerbread 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
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%
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%
Contains more PotassiumPotassium +85.9%
Contains less SodiumSodium -97.2%
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%
~equal in Copper ~0.195mg
~equal in Phosphorus ~54mg

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
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%
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%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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