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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
4
:
4
Ginger
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more Copper +27%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Contains more Phosphorus +61.8%
Contains more Potassium +96.6%
Contains less Sodium -30.8%
Contains more Iron +11.1%
Contains more Magnesium +104.8%
Contains more Zinc +41.7%
Contains more 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
Yam
8
:
2
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin C +242%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +109.1%
Contains more Vitamin K +2200%
Contains more Vitamin B3 +35.9%
Equal in Vitamin B2 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +34.6%
Contains more Vitamin C +242%
Contains more Vitamin B1 +348%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +109.1%
Contains more Vitamin K +2200%
Contains more 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.
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Ginger Opinion
Net carbs 23.78g 15.77g Yam
Protein 1.53g 1.82g Ginger
Fats 0.17g 0.75g Ginger
Carbs 27.88g 17.77g Yam
Calories 118kcal 80kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 1.7g Yam
Fiber 4.1g 2g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.6mg Ginger
Magnesium 21mg 43mg Ginger
Phosphorus 55mg 34mg Yam
Potassium 816mg 415mg Yam
Sodium 9mg 13mg Yam
Zinc 0.24mg 0.34mg Ginger
Copper 0.178mg 0.226mg Ginger
Vitamin A 138IU 0IU Yam
Vitamin E 0.35mg 0.26mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 5mg Yam
Vitamin B1 0.112mg 0.025mg Yam
Vitamin B2 0.032mg 0.034mg Ginger
Vitamin B3 0.552mg 0.75mg Ginger
Vitamin B5 0.314mg 0.203mg Yam
Vitamin B6 0.293mg 0.16mg Yam
Folate 23µg 11µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.036mg Yam
Isoleucine 0.052mg 0.051mg Yam
Leucine 0.096mg 0.074mg Yam
Lysine 0.059mg 0.057mg Yam
Methionine 0.021mg 0.013mg Yam
Phenylalanine 0.071mg 0.045mg Yam
Valine 0.062mg 0.073mg Ginger
Histidine 0.034mg 0.03mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.203g Yam
Monounsaturated Fat 0.006g 0.154g Ginger
Polyunsaturated fat 0.076g 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

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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
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 food.
Protein
9%
Yam
11%
Ginger
Carbohydrates
28%
Yam
18%
Ginger
Fats
1%
Yam
3%
Ginger

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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 - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

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