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  6. Ginger vs. Potato

Ginger vs. Potato — In-Depth Nutrition Comparison

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How are ginger and potatoes different?

  • Ginger is richer in copper, while potatoes are higher in vitamin C and vitamin B6.
  • Potatoes cover your daily need for vitamin C, 16% more than ginger.
  • Ginger contains 2 times more choline than potatoes. Ginger contains 28.8mg of choline, while potatoes contain 12.1mg.
  • Potatoes have a higher glycemic index (86) than ginger (10).

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
Ginger
6
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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +105.5%
Contains more ZincZinc +13.3%
Contains more ManganeseManganese +14.5%
Contains more SeleniumSelenium +75%
Contains more IronIron +35%
Contains more PhosphorusPhosphorus +67.6%
Contains less SodiumSodium -53.8%
~equal in Potassium ~425mg

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
2
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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +2500%
Contains more CholineCholine +138%
Contains more Vitamin CVitamin C +294%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Potato DV% diff.
Vitamin C 5mg 19.7mg 16%
Copper 0.226mg 0.11mg 13%
Vitamin B6 0.16mg 0.298mg 11%
Starch 15.29g 6%
Vitamin B1 0.025mg 0.081mg 5%
Magnesium 43mg 23mg 5%
Phosphorus 34mg 57mg 3%
Iron 0.6mg 0.81mg 3%
Choline 28.8mg 12.1mg 3%
Vitamin K 0.1µg 2µg 2%
Vitamin B5 0.203mg 0.295mg 2%
Vitamin B3 0.75mg 1.061mg 2%
Vitamin E 0.26mg 0.01mg 2%
Folate 11µg 15µg 1%
Selenium 0.7µg 0.4µg 1%
Saturated fat 0.203g 0.025g 1%
Polyunsaturated fat 0.154g 0.042g 1%
Fats 0.75g 0.09g 1%
Manganese 0.229mg 0.2mg 1%
Calories 80kcal 77kcal 0%
Protein 1.82g 2.05g 0%
Carbs 17.77g 17.49g 0%
Net carbs 15.77g 15.39g N/A
Calcium 16mg 12mg 0%
Potassium 415mg 425mg 0%
Sugar 1.7g 0.82g N/A
Fiber 2g 2.1g 0%
Zinc 0.34mg 0.3mg 0%
Sodium 13mg 6mg 0%
Vitamin B2 0.034mg 0.032mg 0%
Monounsaturated fat 0.154g 0.002g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.036mg 0.067mg 0%
Isoleucine 0.051mg 0.066mg 0%
Leucine 0.074mg 0.098mg 0%
Lysine 0.057mg 0.107mg 0%
Methionine 0.013mg 0.032mg 0%
Phenylalanine 0.045mg 0.081mg 0%
Valine 0.073mg 0.103mg 0%
Histidine 0.03mg 0.035mg 0%
Fructose 0.26g 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
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 FatsFats +733.3%
Contains more ProteinProtein +12.6%
Contains more OtherOther +45.5%
~equal in Carbs ~17.49g
~equal in Water ~79.25g

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 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +7600%
Contains more Poly. FatPolyunsaturated fat +266.7%
Contains less Sat. FatSaturated fat -87.7%

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.