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Ginger vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between ginger and mashed potato

  • Ginger is higher in copper, magnesium, manganese, and vitamin C, yet mashed potato is higher in polyunsaturated fat.
  • Ginger covers your daily copper needs 21% more than mashed potato.
  • The amount of sodium in ginger is lower.
  • The glycemic index of ginger is lower.

Food varieties used in this article are Ginger root, raw and Fast foods, potato, mashed.

Infographic

Ginger vs Mashed potato 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.
Ginger
Ginger
7
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +186.7%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +93.5%
Contains more CopperCopper +545.7%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +133.7%
Contains more CalciumCalcium +12.5%
Contains more PhosphorusPhosphorus +73.5%
Contains more SeleniumSelenium +14.3%

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
Ginger
7
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +22.2%
Contains more CholineCholine +114.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.5%
Contains more Vitamin B3Vitamin B3 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Mashed potato DV% diff.
Copper 0.226mg 0.035mg 21%
Sodium 13mg 306mg 13%
Polyunsaturated fat 0.154g 1.342g 8%
Magnesium 43mg 15mg 7%
Vitamin C 5mg 0mg 6%
Manganese 0.229mg 0.098mg 6%
Vitamin A 0µg 43µg 5%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Vitamin B5 0.203mg 4%
Phosphorus 34mg 59mg 4%
Potassium 415mg 286mg 4%
Iron 0.6mg 0.31mg 4%
Vitamin B6 0.16mg 0.12mg 3%
Choline 28.8mg 13.4mg 3%
Vitamin B12 0µg 0.07µg 3%
Fiber 2g 1.3g 3%
Fats 0.75g 2.82g 3%
Saturated fat 0.203g 0.577g 2%
Vitamin B3 0.75mg 1.08mg 2%
Vitamin E 0.26mg 0.42mg 1%
Monounsaturated fat 0.154g 0.72g 1%
Carbs 17.77g 14.65g 1%
Vitamin B1 0.025mg 0.015mg 1%
Vitamin B2 0.034mg 0.015mg 1%
Folate 11µg 9µg 1%
Zinc 0.34mg 0.22mg 1%
Calories 80kcal 89kcal 0%
Protein 1.82g 1.65g 0%
Net carbs 15.77g 13.35g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 0.5g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
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% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more CarbsCarbs +21.3%
Contains more FatsFats +276%
Contains more OtherOther +63.6%
~equal in Protein ~1.65g
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +367.5%
Contains more Poly. FatPolyunsaturated fat +771.4%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.