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  6. Ginger vs. Potato

Ginger vs. Potato — In-Depth Nutrition Comparison

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Significant differences between ginger and potatoes

  • Ginger has more copper; however, potatoes are richer in vitamin B6, iron, phosphorus, and vitamin C.
  • Ginger covers your daily copper needs 12% more than potatoes.
  • Potatoes have 2 times less choline than ginger. Ginger has 28.8mg of choline, while potatoes have 14.8mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of ginger is 10.

Specific food types used in this comparison are Ginger root, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Ginger vs 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
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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +53.6%
Contains more CopperCopper +91.5%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +28.9%
Contains more IronIron +80%
Contains more PhosphorusPhosphorus +105.9%
Contains less SodiumSodium -23.1%
~equal in Calcium ~15mg
~equal in Zinc ~0.36mg
~equal in Manganese ~0.219mg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Potato
Potato
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin CVitamin C +92%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +154.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Potato DV% diff.
Copper 0.226mg 0.118mg 12%
Vitamin B6 0.16mg 0.311mg 12%
Starch 17.27g 7%
Iron 0.6mg 1.08mg 6%
Vitamin C 5mg 9.6mg 5%
Phosphorus 34mg 70mg 5%
Magnesium 43mg 28mg 4%
Potassium 415mg 535mg 4%
Vitamin B3 0.75mg 1.41mg 4%
Folate 11µg 28µg 4%
Vitamin B1 0.025mg 0.064mg 3%
Vitamin B5 0.203mg 0.376mg 3%
Choline 28.8mg 14.8mg 3%
Vitamin K 0.1µg 2µg 2%
Calories 80kcal 93kcal 1%
Protein 1.82g 2.5g 1%
Fats 0.75g 0.13g 1%
Carbs 17.77g 21.15g 1%
Fiber 2g 2.2g 1%
Vitamin E 0.26mg 0.04mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.034mg 0.048mg 1%
Saturated fat 0.203g 0.034g 1%
Polyunsaturated fat 0.154g 0.057g 1%
Protein per 100 calories 2.3g 2.7g N/A
Calories per 10 g protein 440kcal 372kcal N/A
Weight per 100 calories 125g 108g N/A
Net carbs 15.77g 18.95g N/A
Calcium 16mg 15mg 0%
Sugar 1.7g 1.18g N/A
Zinc 0.34mg 0.36mg 0%
Sodium 13mg 10mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.229mg 0.219mg 0%
Monounsaturated fat 0.154g 0.003g 0%
Tryptophan 0.012mg 0.025mg 0%
Threonine 0.036mg 0.081mg 0%
Isoleucine 0.051mg 0.08mg 0%
Leucine 0.074mg 0.119mg 0%
Lysine 0.057mg 0.13mg 0%
Methionine 0.013mg 0.038mg 0%
Phenylalanine 0.045mg 0.099mg 0%
Valine 0.073mg 0.125mg 0%
Histidine 0.03mg 0.042mg 0%
Fructose 0.34g 0%

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
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +476.9%
Contains more ProteinProtein +37.4%
Contains more CarbsCarbs +19%
Contains more OtherOther +72.7%
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +5033.3%
Contains more Poly. FatPolyunsaturated fat +170.2%
Contains less Sat. FatSaturated fat -83.3%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.