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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
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
6
:
4
Potato
Contains more Calcium +33.3%
Contains more Magnesium +87%
Contains more Zinc +13.3%
Contains more Copper +105.5%
Contains more Manganese +14.5%
Contains more Selenium +75%
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 Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +33.3%
Contains more Magnesium +87%
Contains more Zinc +13.3%
Contains more Copper +105.5%
Contains more Manganese +14.5%
Contains more Selenium +75%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
2
:
3
Potato
Contains more Fats +733.3%
Contains more Protein +12.6%
Contains more Other +45.5%
Equal in Carbs - 17.49
Equal in Water - 79.25
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +733.3%
Contains more Protein +12.6%
Contains more Other +45.5%
Equal in Carbs - 17.49
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
:
1
Potato
Contains more Monounsaturated Fat +7600%
Contains more Polyunsaturated fat +266.7%
Contains less Saturated Fat -87.7%
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +7600%
Contains more Polyunsaturated fat +266.7%
Contains less Saturated Fat -87.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol 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 15.29g Potato
Fructose 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
Manganese 0.229mg 0.2mg Ginger
Selenium 0.7µg 0.4µg Ginger
Vitamin A 0IU 2IU Potato
Vitamin E 0.26mg 0.01mg Ginger
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 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
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

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
18%
Potato
Minerals Daily Need Coverage Score
23%
Ginger
19%
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 is richer in minerals?
Ginger
Ginger is relatively richer in minerals
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. 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.