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Ginger vs Potato - In-Depth Nutrition Comparison

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How are Ginger and Potato different?

  • Ginger is richer in Copper, while Potato is higher in Vitamin C, and Vitamin B6.
  • Potato covers your daily need of Vitamin C 16% more than Ginger.
  • Ginger contains 2 times more Choline than Potato. Ginger contains 28.8mg of Choline, while Potato contains 12.1mg.

Ginger root, raw and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Ginger vs Potato 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
Ginger
4
:
4
Potato
Contains more Calcium +33.3%
Contains more Magnesium +87%
Contains more Zinc +13.3%
Contains more Copper +105.5%
Contains more Iron +35%
Contains more Phosphorus +67.6%
Contains less Sodium -53.8%
Equal in Potassium - 425
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +33.3%
Contains more Magnesium +87%
Contains more Zinc +13.3%
Contains more Copper +105.5%
Contains more Iron +35%
Contains more Phosphorus +67.6%
Contains less Sodium -53.8%
Equal in Potassium - 425

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
Ginger
2
:
8
Potato
Contains more Vitamin E +2500%
Contains more Vitamin A +∞%
Contains more Vitamin C +294%
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +86.3%
Contains more Folate +36.4%
Contains more Vitamin K +1900%
Equal in Vitamin B2 - 0.032
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +2500%
Contains more Vitamin A +∞%
Contains more Vitamin C +294%
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +86.3%
Contains more Folate +36.4%
Contains more Vitamin K +1900%
Equal in Vitamin B2 - 0.032

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.
Ginger Potato
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 Ginger Potato Opinion
Net carbs 15.77g 15.39g Ginger
Protein 1.82g 2.05g Potato
Fats 0.75g 0.09g Ginger
Carbs 17.77g 17.49g Ginger
Calories 80kcal 77kcal Ginger
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 1.7g 0.82g Potato
Fiber 2g 2.1g Potato
Calcium 16mg 12mg Ginger
Iron 0.6mg 0.81mg Potato
Magnesium 43mg 23mg Ginger
Phosphorus 34mg 57mg Potato
Potassium 415mg 425mg Potato
Sodium 13mg 6mg Potato
Zinc 0.34mg 0.3mg Ginger
Copper 0.226mg 0.11mg Ginger
Vitamin A 0IU 2IU Potato
Vitamin E 0.26mg 0.01mg Ginger
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5mg 19.7mg Potato
Vitamin B1 0.025mg 0.081mg Potato
Vitamin B2 0.034mg 0.032mg Ginger
Vitamin B3 0.75mg 1.061mg Potato
Vitamin B5 0.203mg 0.295mg Potato
Vitamin B6 0.16mg 0.298mg Potato
Folate 11µg 15µg Potato
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2µg Potato
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.036mg 0.067mg Potato
Isoleucine 0.051mg 0.066mg Potato
Leucine 0.074mg 0.098mg Potato
Lysine 0.057mg 0.107mg Potato
Methionine 0.013mg 0.032mg Potato
Phenylalanine 0.045mg 0.081mg Potato
Valine 0.073mg 0.103mg Potato
Histidine 0.03mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.203g 0.025g Potato
Monounsaturated Fat 0.154g 0.002g Ginger
Polyunsaturated fat 0.154g 0.042g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Potato
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
9
Ginger
18
Potato
Mineral Summary Score
24
Ginger
20
Potato

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
11%
Ginger
12%
Potato
Carbohydrates
18%
Ginger
17%
Potato
Fats
3%
Ginger
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.178g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 76)
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.