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Ginger vs. French fries — In-Depth Nutrition Comparison

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The main differences between ginger and french fries

  • Ginger is richer in copper, yet french fries are richer in vitamin B6, vitamin B3, phosphorus, vitamin B1, vitamin E, vitamin K, and vitamin B5.
  • Daily need coverage for vitamin B6 for french fries is 16% higher.
  • Ginger contains 2 times more copper than french fries. Ginger contains 0.226mg of copper, while french fries contain 0.124mg.
  • Ginger contains less saturated fat.
  • Ginger has a lower glycemic index than french fries.

Food types used in this article are Ginger root, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Ginger vs French fries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +22.9%
Contains more CopperCopper +82.3%
Contains less SodiumSodium -93.8%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +35%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +267.6%
Contains more SeleniumSelenium +28.6%
~equal in Manganese ~0.247mg

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.
Ginger
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin EVitamin E +542.3%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B3Vitamin B3 +300.5%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +172.7%
Contains more CholineCholine +27.8%
~equal in Vitamin C ~4.7mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +104.6%
Contains more ProteinProtein +88.5%
Contains more FatsFats +1864%
Contains more CarbsCarbs +133.2%
Contains more OtherOther +140.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +3776%
Contains more Poly. FatPolyunsaturated fat +3405.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger French fries DV% diff.
Polyunsaturated fat 0.154g 5.398g 35%
Fats 0.75g 14.73g 22%
Vitamin B6 0.16mg 0.372mg 16%
Monounsaturated fat 0.154g 5.969g 15%
Vitamin B3 0.75mg 3.004mg 14%
Phosphorus 34mg 125mg 13%
Calories 80kcal 312kcal 12%
Vitamin B1 0.025mg 0.17mg 12%
Copper 0.226mg 0.124mg 11%
Saturated fat 0.203g 2.336g 10%
Vitamin K 0.1µg 11.2µg 9%
Vitamin E 0.26mg 1.67mg 9%
Sodium 13mg 210mg 9%
Vitamin B5 0.203mg 0.58mg 8%
Carbs 17.77g 41.44g 8%
Fiber 2g 3.8g 7%
Folate 11µg 30µg 5%
Potassium 415mg 579mg 5%
Iron 0.6mg 0.81mg 3%
Protein 1.82g 3.43g 3%
Magnesium 43mg 35mg 2%
Zinc 0.34mg 0.5mg 1%
Manganese 0.229mg 0.247mg 1%
Choline 28.8mg 36.8mg 1%
Vitamin C 5mg 4.7mg 0%
Net carbs 15.77g 37.64g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 0.3g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B2 0.034mg 0.039mg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

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

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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
9%
Ginger
27%
French fries
Minerals Daily Need Coverage Score
23%
Ginger
28%
French fries

Comparison summary

Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 2.133g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.4g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.5)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.