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Ginger vs Sweet potato - In-Depth Nutrition Comparison

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Summary of differences between Ginger and Sweet potato

  • Ginger has more Copper, however Sweet potato is higher in Vitamin A, and Vitamin B5.
  • Sweet potato covers your daily need of Vitamin A 79% more than Ginger.
  • Ginger has 2 times more Choline than Sweet potato. While Ginger has 28.8mg of Choline, Sweet potato has only 12.3mg.
  • Ginger has less Sugar.

These are the specific foods used in this comparison Ginger root, raw and Sweet potato, raw, unprepared.

Infographic

Ginger vs Sweet potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
5
:
Contains more Potassium +23.1%
Contains more Magnesium +72%
Contains more Copper +49.7%
Contains more Zinc +13.3%
Contains less Sodium -76.4%
Contains more Calcium +87.5%
Contains more Phosphorus +38.2%
Equal in Iron - 0.61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Potassium +23.1%
Contains more Magnesium +72%
Contains more Copper +49.7%
Contains more Zinc +13.3%
Contains less Sodium -76.4%
Contains more Calcium +87.5%
Contains more Phosphorus +38.2%
Equal in Iron - 0.61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
2
:
Contains more Vitamin C +108.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +30.6%
Contains more Vitamin K +1700%
Equal in Vitamin E - 0.26
Equal in Folate - 11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +108.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +30.6%
Contains more Vitamin K +1700%
Equal in Vitamin E - 0.26
Equal in Folate - 11

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Ginger
85
Sweet potato
Mineral Summary Score
24
Ginger
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Ginger
9%
Sweet potato
Carbohydrates
18%
Ginger
20%
Sweet potato
Fats
3%
Ginger
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ginger Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.185g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 55)
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.

All nutrients comparison - raw data values

Nutrient Ginger Sweet potato Opinion
Calories 80 86 Sweet potato
Protein 1.82 1.57 Ginger
Fats 0.75 0.05 Ginger
Vitamin C 5 2.4 Ginger
Carbs 17.77 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.61 Sweet potato
Calcium 16 30 Sweet potato
Potassium 415 337 Ginger
Magnesium 43 25 Ginger
Sugar 1.7 4.18 Ginger
Fiber 2 3 Sweet potato
Copper 0.226 0.151 Ginger
Zinc 0.34 0.3 Ginger
Starch 12.65 Sweet potato
Phosphorus 34 47 Sweet potato
Sodium 13 55 Ginger
Vitamin A 0 14187 Sweet potato
Vitamin E 0.26 0.26
Vitamin D 0 0
Vitamin B1 0.025 0.078 Sweet potato
Vitamin B2 0.034 0.061 Sweet potato
Vitamin B3 0.75 0.557 Ginger
Vitamin B5 0.203 0.8 Sweet potato
Vitamin B6 0.16 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 0.1 1.8 Sweet potato
Folate 11 11
Trans Fat 0 0
Saturated Fat 0.203 0.018 Sweet potato
Monounsaturated Fat 0.154 0.001 Ginger
Polyunsaturated fat 0.154 0.014 Ginger
Tryptophan 0.012 0.031 Sweet potato
Threonine 0.036 0.083 Sweet potato
Isoleucine 0.051 0.055 Sweet potato
Leucine 0.074 0.092 Sweet potato
Lysine 0.057 0.066 Sweet potato
Methionine 0.013 0.029 Sweet potato
Phenylalanine 0.045 0.089 Sweet potato
Valine 0.073 0.086 Sweet potato
Histidine 0.03 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.