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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.

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
3
:
7
Gingerbread
Gingerbread
Contains more Potassium +85.9%
Contains less Sodium -97.2%
Contains more Calcium +317.6%
Contains more Iron +433.3%
Contains more Magnesium +233.3%
Contains more Zinc +62.5%
Contains more Manganese +72%
Contains more Selenium +2228.6%
Equal in Phosphorus - 54
Equal in Copper - 0.195
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Gingerbread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 108% 50% 24% 39% 43% 11% 65% 90% 89%
Contains more Potassium +85.9%
Contains less Sodium -97.2%
Contains more Calcium +317.6%
Contains more Iron +433.3%
Contains more Magnesium +233.3%
Contains more Zinc +62.5%
Contains more Manganese +72%
Contains more Selenium +2228.6%
Equal in Phosphorus - 54
Equal in Copper - 0.195

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
6
:
6
Gingerbread
Gingerbread
Contains more Vitamin A +187.5%
Contains more Vitamin C +17000%
Contains more Vitamin B6 +54.2%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +406.3%
Contains more Vitamin B3 +214.9%
Contains more Vitamin B5 +19.4%
Contains more Folate +43.5%
Contains more Vitamin B12 +∞%
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%
Gingerbread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 1% 48% 38% 33% 23% 44% 25% 8% 0%
Contains more Vitamin A +187.5%
Contains more Vitamin C +17000%
Contains more Vitamin B6 +54.2%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +406.3%
Contains more Vitamin B3 +214.9%
Contains more Vitamin B5 +19.4%
Contains more Folate +43.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Gingerbread
Gingerbread
Contains more Water +148.6%
Contains more Protein +154.9%
Contains more Fats +9547.1%
Contains more Carbs +76.5%
Contains more Other +204.9%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Gingerbread
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 Water +148.6%
Contains more Protein +154.9%
Contains more Fats +9547.1%
Contains more Carbs +76.5%
Contains more Other +204.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Gingerbread
Gingerbread
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +118633.3%
Contains more Polyunsaturated fat +5447.4%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Gingerbread
27% 46% 27%
Saturated Fat: 4.122 g
Monounsaturated Fat: 7.124 g
Polyunsaturated fat: 4.216 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +118633.3%
Contains more Polyunsaturated fat +5447.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Gingerbread
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Gingerbread Opinion
Net carbs 23.78g 49.2g Gingerbread
Protein 1.53g 3.9g Gingerbread
Fats 0.17g 16.4g Gingerbread
Carbs 27.88g 49.2g Gingerbread
Calories 118kcal 356kcal Gingerbread
Sugar 0.5g Gingerbread
Fiber 4.1g Yam
Calcium 17mg 71mg Gingerbread
Iron 0.54mg 2.88mg Gingerbread
Magnesium 21mg 70mg Gingerbread
Phosphorus 55mg 54mg Yam
Potassium 816mg 439mg Yam
Sodium 9mg 327mg Yam
Zinc 0.24mg 0.39mg Gingerbread
Copper 0.178mg 0.195mg Gingerbread
Manganese 0.397mg 0.683mg Gingerbread
Selenium 0.7µg 16.3µg Gingerbread
Vitamin A 138IU 48IU Yam
Vitamin A RAE 7µg 14µg Gingerbread
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 0.1mg Yam
Vitamin B1 0.112mg 0.19mg Gingerbread
Vitamin B2 0.032mg 0.162mg Gingerbread
Vitamin B3 0.552mg 1.738mg Gingerbread
Vitamin B5 0.314mg 0.375mg Gingerbread
Vitamin B6 0.293mg 0.19mg Yam
Folate 23µg 33µg Gingerbread
Vitamin B12 0µg 0.06µg Gingerbread
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.047mg Gingerbread
Threonine 0.054mg 0.124mg Gingerbread
Isoleucine 0.052mg 0.151mg Gingerbread
Leucine 0.096mg 0.279mg Gingerbread
Lysine 0.059mg 0.131mg Gingerbread
Methionine 0.021mg 0.08mg Gingerbread
Phenylalanine 0.071mg 0.195mg Gingerbread
Valine 0.062mg 0.173mg Gingerbread
Histidine 0.034mg 0.087mg Gingerbread
Cholesterol 0mg 32mg Yam
Saturated Fat 0.037g 4.122g Yam
Omega-3 - DHA 0g 0.003g Gingerbread
Monounsaturated Fat 0.006g 7.124g Gingerbread
Polyunsaturated fat 0.076g 4.216g Gingerbread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Gingerbread
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 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
19%
Yam
18%
Gingerbread
Minerals Daily Need Coverage Score
26%
Yam
54%
Gingerbread

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 318mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.085g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Gingerbread
Gingerbread is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Gingerbread
Gingerbread is cheaper (difference - $0.2)
Which food is richer in minerals?
Gingerbread
Gingerbread is relatively richer in minerals
Which food is richer in vitamins?
?
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

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.