Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Ginger

Yam vs. Ginger — In-Depth Nutrition Comparison

Compare

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, 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
:
5
Ginger
Ginger
Contains more Phosphorus +44.1%
Contains more Potassium +61.4%
Contains less Sodium -38.5%
Contains more Manganese +62%
Contains more Calcium +14.3%
Contains more Iron +15.4%
Contains more Magnesium +138.9%
Contains more Zinc +70%
Contains more Copper +48.7%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Phosphorus +44.1%
Contains more Potassium +61.4%
Contains less Sodium -38.5%
Contains more Manganese +62%
Contains more Calcium +14.3%
Contains more Iron +15.4%
Contains more Magnesium +138.9%
Contains more Zinc +70%
Contains more Copper +48.7%
Equal in Selenium - 0.7

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
:
2
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin C +142%
Contains more Vitamin B1 +280%
Contains more Vitamin B5 +53.2%
Contains more Vitamin B6 +42.5%
Contains more Folate +45.5%
Contains more Vitamin K +2200%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +35.9%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin C +142%
Contains more Vitamin B1 +280%
Contains more Vitamin B5 +53.2%
Contains more Vitamin B6 +42.5%
Contains more Folate +45.5%
Contains more Vitamin K +2200%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +35.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Ginger
Ginger
Contains more Carbs +54.6%
Contains more Protein +22.1%
Contains more Fats +435.7%
Contains more Water +12.5%
Equal in Other - 0.77
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Ginger
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 Carbs +54.6%
Contains more Protein +22.1%
Contains more Fats +435.7%
Contains more Water +12.5%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Ginger
Ginger
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +156.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +156.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Ginger Opinion
Net carbs 23.58g 15.77g Yam
Protein 1.49g 1.82g Ginger
Fats 0.14g 0.75g Ginger
Carbs 27.48g 17.77g Yam
Calories 116kcal 80kcal Yam
Sugar 0.49g 1.7g Yam
Fiber 3.9g 2g Yam
Calcium 14mg 16mg Ginger
Iron 0.52mg 0.6mg Ginger
Magnesium 18mg 43mg Ginger
Phosphorus 49mg 34mg Yam
Potassium 670mg 415mg Yam
Sodium 8mg 13mg Yam
Zinc 0.2mg 0.34mg Ginger
Copper 0.152mg 0.226mg Ginger
Manganese 0.371mg 0.229mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.26mg Yam
Vitamin C 12.1mg 5mg Yam
Vitamin B1 0.095mg 0.025mg Yam
Vitamin B2 0.028mg 0.034mg Ginger
Vitamin B3 0.552mg 0.75mg Ginger
Vitamin B5 0.311mg 0.203mg Yam
Vitamin B6 0.228mg 0.16mg Yam
Folate 16µg 11µg Yam
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.052mg 0.036mg Yam
Isoleucine 0.05mg 0.051mg Ginger
Leucine 0.094mg 0.074mg Yam
Lysine 0.058mg 0.057mg Yam
Methionine 0.02mg 0.013mg Yam
Phenylalanine 0.069mg 0.045mg Yam
Valine 0.06mg 0.073mg Ginger
Histidine 0.033mg 0.03mg Yam
Saturated Fat 0.029g 0.203g Yam
Monounsaturated Fat 0.005g 0.154g Ginger
Polyunsaturated fat 0.06g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Ginger
Ginger vs Garlic
Garlic
Ginger
Ginger vs Onion
Onion
Ginger
Ginger vs Coriander
Coriander

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
15%
Yam
9%
Ginger
Minerals Daily Need Coverage Score
23%
Yam
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.174g)
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 - 41)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.