Yam vs. Ginger — In-Depth Nutrition Comparison
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How are yam and ginger different?
- Yam is richer in vitamin C, fiber, potassium, manganese, vitamin B1, and vitamin B6, while ginger is higher in copper and magnesium.
- Yam contains 4 times more vitamin B1 than ginger. Yam contains 0.095mg of vitamin B1, while ginger contains 0.025mg.
- Yam has a higher glycemic index (51) than ginger (10).
Yam, cooked, boiled, drained, or baked, without salt and Ginger root, raw types were used in this article.
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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 | +61.4% |
| Contains more PhosphorusPhosphorus | +44.1% |
| Contains less SodiumSodium | -38.5% |
| Contains more ManganeseManganese | +62% |
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +15.4% |
| Contains more CopperCopper | +48.7% |
| Contains more ZincZinc | +70% |
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 | +142% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +30.8% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B5Vitamin B5 | +53.2% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +45.5% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +35.9% |
| Contains more CholineCholine | +77.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 415mg | 8% |
| Vitamin C | 12.1mg | 5mg | 8% |
| Fiber | 3.9g | 2g | 8% |
| Copper | 0.152mg | 0.226mg | 8% |
| Vitamin B1 | 0.095mg | 0.025mg | 6% |
| Magnesium | 18mg | 43mg | 6% |
| Manganese | 0.371mg | 0.229mg | 6% |
| Vitamin B6 | 0.228mg | 0.16mg | 5% |
| Carbs | 27.48g | 17.77g | 3% |
| Phosphorus | 49mg | 34mg | 2% |
| Choline | 16.2mg | 28.8mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Vitamin B5 | 0.311mg | 0.203mg | 2% |
| Calories | 116kcal | 80kcal | 2% |
| Zinc | 0.2mg | 0.34mg | 1% |
| Vitamin B3 | 0.552mg | 0.75mg | 1% |
| Polyunsaturated fat | 0.06g | 0.154g | 1% |
| Saturated fat | 0.029g | 0.203g | 1% |
| Folate | 16µg | 11µg | 1% |
| Iron | 0.52mg | 0.6mg | 1% |
| Fats | 0.14g | 0.75g | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Protein | 1.49g | 1.82g | 1% |
| Vitamin E | 0.34mg | 0.26mg | 1% |
| Net carbs | 23.58g | 15.77g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 0.49g | 1.7g | N/A |
| Sodium | 8mg | 13mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.028mg | 0.034mg | 0% |
| Monounsaturated fat | 0.005g | 0.154g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.052mg | 0.036mg | 0% |
| Isoleucine | 0.05mg | 0.051mg | 0% |
| Leucine | 0.094mg | 0.074mg | 0% |
| Lysine | 0.058mg | 0.057mg | 0% |
| Methionine | 0.02mg | 0.013mg | 0% |
| Phenylalanine | 0.069mg | 0.045mg | 0% |
| Valine | 0.06mg | 0.073mg | 0% |
| Histidine | 0.033mg | 0.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +54.6% |
| Contains more ProteinProtein | +22.1% |
| Contains more FatsFats | +435.7% |
| Contains more WaterWater | +12.5% |
~equal in
Other
~0.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +2980% |
| Contains more Poly. FatPolyunsaturated fat | +156.7% |
