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  6. Yam vs. Ginger

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.

Infographic

Yam vs Ginger 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Ginger
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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%
~equal in Selenium ~0.7µg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Ginger
Ginger
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Ginger DV% diff.
Vitamin C 12.1mg 5mg 8%
Potassium 670mg 415mg 8%
Fiber 3.9g 2g 8%
Copper 0.152mg 0.226mg 8%
Magnesium 18mg 43mg 6%
Manganese 0.371mg 0.229mg 6%
Vitamin B1 0.095mg 0.025mg 6%
Vitamin B6 0.228mg 0.16mg 5%
Carbs 27.48g 17.77g 3%
Calories 116kcal 80kcal 2%
Phosphorus 49mg 34mg 2%
Vitamin B5 0.311mg 0.203mg 2%
Vitamin K 2.3µg 0.1µg 2%
Choline 16.2mg 28.8mg 2%
Protein 1.49g 1.82g 1%
Fats 0.14g 0.75g 1%
Iron 0.52mg 0.6mg 1%
Zinc 0.2mg 0.34mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.34mg 0.26mg 1%
Vitamin B3 0.552mg 0.75mg 1%
Folate 16µg 11µg 1%
Saturated fat 0.029g 0.203g 1%
Polyunsaturated fat 0.06g 0.154g 1%
Protein per 100 calories 1.3g 2.3g N/A
Calories per 10 g protein 779kcal 440kcal N/A
Weight per 100 calories 86g 125g N/A
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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +156.7%

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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/170072/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.