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Ginger vs. Red potato — In-Depth Nutrition Comparison

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The main differences between Ginger and Red potato

  • Ginger is richer in Copper, yet Red potato is richer in Vitamin C, Phosphorus, and Vitamin B3.
  • Ginger contains 2 times more Magnesium than Red potato. Ginger contains 43mg of Magnesium, while Red potato contains 28mg.

Food types used in this article are Ginger root, raw and Potatoes, red, flesh and skin, baked.

Infographic

Ginger vs Red 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
5
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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more MagnesiumMagnesium +53.6%
Contains more CalciumCalcium +77.8%
Contains more CopperCopper +29.9%
Contains more ManganeseManganese +32.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +16.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +111.8%
~equal in Sodium ~12mg

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
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 42% 0.6% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin EVitamin E +225%
Contains more CholineCholine +52.4%
Contains more Vitamin CVitamin C +152%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B3Vitamin B3 +112.7%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more FatsFats +400%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +67.5%
~equal in Water ~76.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 3% 61%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated Fat +7600%
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains less Sat. FatSaturated Fat -87.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Red 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 Red potato Opinion
Calories 80kcal 89kcal Red potato
Protein 1.82g 2.3g Red potato
Fats 0.75g 0.15g Ginger
Vitamin C 5mg 12.6mg Red potato
Net carbs 15.77g 17.79g Red potato
Carbs 17.77g 19.59g Red potato
Magnesium 43mg 28mg Ginger
Calcium 16mg 9mg Ginger
Potassium 415mg 545mg Red potato
Iron 0.6mg 0.7mg Red potato
Sugar 1.7g 1.43g Red potato
Fiber 2g 1.8g Ginger
Copper 0.226mg 0.174mg Ginger
Zinc 0.34mg 0.4mg Red potato
Starch 15.15g Red potato
Phosphorus 34mg 72mg Red potato
Sodium 13mg 12mg Red potato
Vitamin A 0IU 10IU Red potato
Vitamin A 0µg 1µg Red potato
Vitamin E 0.26mg 0.08mg Ginger
Manganese 0.229mg 0.173mg Ginger
Selenium 0.7µg Ginger
Vitamin B1 0.025mg 0.072mg Red potato
Vitamin B2 0.034mg 0.05mg Red potato
Vitamin B3 0.75mg 1.595mg Red potato
Vitamin B5 0.203mg 0.341mg Red potato
Vitamin B6 0.16mg 0.212mg Red potato
Vitamin K 0.1µg 2.8µg Red potato
Folate 11µg 27µg Red potato
Choline 28.8mg 18.9mg Ginger
Saturated Fat 0.203g 0.026g Red potato
Monounsaturated Fat 0.154g 0.002g Ginger
Polyunsaturated fat 0.154g 0.043g Ginger
Tryptophan 0.012mg 0.023mg Red potato
Threonine 0.036mg 0.075mg Red potato
Isoleucine 0.051mg 0.074mg Red potato
Leucine 0.074mg 0.109mg Red potato
Lysine 0.057mg 0.12mg Red potato
Methionine 0.013mg 0.035mg Red potato
Phenylalanine 0.045mg 0.091mg Red potato
Valine 0.073mg 0.115mg Red potato
Histidine 0.03mg 0.039mg Red potato
Fructose 0.44g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Red potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Red potato
Minerals Daily Need Coverage Score
23%
Ginger
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.177g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.5)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 79)
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

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.