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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.

We used Yam, raw and Ginger root, raw types in this article.

Infographic

Yam vs Ginger 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
4
:
4
Ginger
Ginger
Contains more Potassium +96.6%
Contains more Phosphorus +61.8%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Copper +27%
Contains more Zinc +41.7%
Equal in Calcium - 16
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Ginger
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Contains more Potassium +96.6%
Contains more Phosphorus +61.8%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Copper +27%
Contains more Zinc +41.7%
Equal in Calcium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
8
:
2
Ginger
Ginger
Contains more Vitamin C +242%
Contains more Vitamin A +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Vitamin K +2200%
Contains more Folate +109.1%
Contains more Vitamin B3 +35.9%
Equal in Vitamin B2 - 0.034
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Ginger
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Contains more Vitamin C +242%
Contains more Vitamin A +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Vitamin K +2200%
Contains more Folate +109.1%
Contains more Vitamin B3 +35.9%
Equal in Vitamin B2 - 0.034

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yam
9
Ginger
Mineral Summary Score
25
Yam
24
Ginger

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
11%
Ginger
Carbohydrates
28%
Yam
18%
Ginger
Fats
1%
Yam
3%
Ginger

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Ginger
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.166g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Ginger Opinion
Calories 118 80 Yam
Protein 1.53 1.82 Ginger
Fats 0.17 0.75 Ginger
Vitamin C 17.1 5 Yam
Carbs 27.88 17.77 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.6 Ginger
Calcium 17 16 Yam
Potassium 816 415 Yam
Magnesium 21 43 Ginger
Sugars 0.5 1.7 Yam
Fiber 4.1 2 Yam
Copper 0.178 0.226 Ginger
Zinc 0.24 0.34 Ginger
Starch
Phosphorus 55 34 Yam
Sodium 9 13 Yam
Vitamin A 138 0 Yam
Vitamin E 0.35 0.26 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.025 Yam
Vitamin B2 0.032 0.034 Ginger
Vitamin B3 0.552 0.75 Ginger
Vitamin B5 0.314 0.203 Yam
Vitamin B6 0.293 0.16 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.1 Yam
Folate 23 11 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.203 Yam
Monounsaturated Fat 0.006 0.154 Ginger
Polyunsaturated fat 0.076 0.154 Ginger
Tryptophan 0.012 0.012
Threonine 0.054 0.036 Yam
Isoleucine 0.052 0.051 Yam
Leucine 0.096 0.074 Yam
Lysine 0.059 0.057 Yam
Methionine 0.021 0.013 Yam
Phenylalanine 0.071 0.045 Yam
Valine 0.062 0.073 Ginger
Histidine 0.034 0.03 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.