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  6. Ginger vs. Russet potato

Ginger vs. Russet potato — In-Depth Nutrition Comparison

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Important differences between ginger and russet potatoes

  • Ginger has more copper; however, russet potatoes have more vitamin B6, iron, and phosphorus.
  • Russet potatoes' daily need coverage for vitamin B6 is 15% more.
  • Ginger has 2 times more copper than russet potatoes. Ginger has 0.226mg of copper, while russet potatoes have 0.107mg.
  • Russet potatoes have a higher glycemic index than ginger.

The food varieties used in the comparison are Ginger root, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Ginger vs Russet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more MagnesiumMagnesium +43.3%
Contains more CopperCopper +111.2%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +78.3%
Contains more PhosphorusPhosphorus +108.8%
~equal in Zinc ~0.35mg
~equal in Sodium ~14mg
~equal in Manganese ~0.228mg

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%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin EVitamin E +271.4%
Contains more CholineCholine +92%
Contains more Vitamin CVitamin C +66%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Russet potato DV% diff.
Vitamin B6 0.16mg 0.354mg 15%
Copper 0.226mg 0.107mg 13%
Starch 17.45g 7%
Iron 0.6mg 1.07mg 6%
Phosphorus 34mg 71mg 5%
Vitamin B3 0.75mg 1.348mg 4%
Vitamin B5 0.203mg 0.38mg 4%
Vitamin B1 0.025mg 0.067mg 4%
Potassium 415mg 550mg 4%
Folate 11µg 26µg 4%
Vitamin C 5mg 8.3mg 4%
Magnesium 43mg 30mg 3%
Choline 28.8mg 15mg 3%
Protein 1.82g 2.63g 2%
Vitamin K 0.1µg 2µg 2%
Saturated fat 0.203g 0.032g 1%
Polyunsaturated fat 0.154g 0.054g 1%
Vitamin B2 0.034mg 0.048mg 1%
Calories 80kcal 97kcal 1%
Fats 0.75g 0.13g 1%
Vitamin E 0.26mg 0.07mg 1%
Fiber 2g 2.3g 1%
Carbs 17.77g 21.44g 1%
Net carbs 15.77g 19.14g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 1.08g N/A
Zinc 0.34mg 0.35mg 0%
Sodium 13mg 14mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.229mg 0.228mg 0%
Selenium 0.7µg 0.5µg 0%
Monounsaturated fat 0.154g 0.003g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.036mg 0.086mg 0%
Isoleucine 0.051mg 0.085mg 0%
Leucine 0.074mg 0.125mg 0%
Lysine 0.057mg 0.137mg 0%
Methionine 0.013mg 0.041mg 0%
Phenylalanine 0.045mg 0.104mg 0%
Valine 0.073mg 0.131mg 0%
Histidine 0.03mg 0.044mg 0%
Fructose 0.32g 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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +476.9%
Contains more ProteinProtein +44.5%
Contains more CarbsCarbs +20.7%
Contains more OtherOther +75.3%
~equal in Water ~74.45g

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +5033.3%
Contains more Poly. FatPolyunsaturated fat +185.2%
Contains less Sat. FatSaturated fat -84.2%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.