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
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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
Contains
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Phosphorus
+61.8%
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Potassium
+96.6%
Contains
less
Sodium
-30.8%
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Iron
+11.1%
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Magnesium
+104.8%
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Zinc
+41.7%
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Copper
+27%
Equal in Calcium - 16
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Phosphorus
+61.8%
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Potassium
+96.6%
Contains
less
Sodium
-30.8%
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Iron
+11.1%
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Magnesium
+104.8%
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Zinc
+41.7%
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Copper
+27%
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
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Contains
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Vitamin A
+∞%
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Vitamin E
+34.6%
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Vitamin C
+242%
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Vitamin B1
+348%
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Vitamin B5
+54.7%
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Vitamin B6
+83.1%
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Folate
+109.1%
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Vitamin K
+2200%
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Vitamin B3
+35.9%
Equal in Vitamin B2 - 0.034
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Vitamin A
+∞%
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Vitamin E
+34.6%
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Vitamin C
+242%
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Vitamin B1
+348%
Contains
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Vitamin B5
+54.7%
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Vitamin B6
+83.1%
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Folate
+109.1%
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Vitamin K
+2200%
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Vitamin B3
+35.9%
Equal in Vitamin B2 - 0.034
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | |
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Opinion |
| Net carbs | 23.78g | 15.77g |
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| Protein | 1.53g | 1.82g |
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| Fats | 0.17g | 0.75g |
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| Carbs | 27.88g | 17.77g |
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| Calories | 118kcal | 80kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.5g | 1.7g |
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| Fiber | 4.1g | 2g |
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| Calcium | 17mg | 16mg |
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| Iron | 0.54mg | 0.6mg |
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| Magnesium | 21mg | 43mg |
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| Phosphorus | 55mg | 34mg |
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| Potassium | 816mg | 415mg |
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| Sodium | 9mg | 13mg |
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| Zinc | 0.24mg | 0.34mg |
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| Copper | 0.178mg | 0.226mg |
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| Vitamin A | 138IU | 0IU |
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| Vitamin E | 0.35mg | 0.26mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 17.1mg | 5mg |
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| Vitamin B1 | 0.112mg | 0.025mg |
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| Vitamin B2 | 0.032mg | 0.034mg |
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| Vitamin B3 | 0.552mg | 0.75mg |
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| Vitamin B5 | 0.314mg | 0.203mg |
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| Vitamin B6 | 0.293mg | 0.16mg |
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| Folate | 23µg | 11µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 2.3µg | 0.1µg |
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| Tryptophan | 0.012mg | 0.012mg | |
| Threonine | 0.054mg | 0.036mg |
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| Isoleucine | 0.052mg | 0.051mg |
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| Leucine | 0.096mg | 0.074mg |
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| Lysine | 0.059mg | 0.057mg |
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| Methionine | 0.021mg | 0.013mg |
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| Phenylalanine | 0.071mg | 0.045mg |
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| Valine | 0.062mg | 0.073mg |
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| Histidine | 0.034mg | 0.03mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.037g | 0.203g |
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| Monounsaturated Fat | 0.006g | 0.154g |
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| Polyunsaturated fat | 0.076g | 0.154g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
9
Mineral Summary Score
25
24
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 food.
Protein
9%
11%
Carbohydrates
28%
18%
Fats
1%
3%
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?
?
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.