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  6. Ginger vs. Sweet potato

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 for vitamin A, 284% 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.
  • The glycemic index of sweet potato is higher.

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

Infographic

Ginger vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +72%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +49.7%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -76.4%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +87.5%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +12.7%
~equal in Iron ~0.61mg

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
3
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more CholineCholine +134.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +79.4%
Contains more Vitamin B5Vitamin B5 +294.1%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Ginger Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B5 0.203mg 0.8mg 12%
Copper 0.226mg 0.151mg 8%
Starch 12.65g 5%
Vitamin B1 0.025mg 0.078mg 4%
Fiber 2g 3g 4%
Vitamin B6 0.16mg 0.209mg 4%
Magnesium 43mg 25mg 4%
Choline 28.8mg 12.3mg 3%
Vitamin C 5mg 2.4mg 3%
Potassium 415mg 337mg 2%
Phosphorus 34mg 47mg 2%
Sodium 13mg 55mg 2%
Vitamin B2 0.034mg 0.061mg 2%
Vitamin K 0.1µg 1.8µg 1%
Protein 1.82g 1.57g 1%
Saturated fat 0.203g 0.018g 1%
Vitamin B3 0.75mg 0.557mg 1%
Polyunsaturated fat 0.154g 0.014g 1%
Fructose 0.7g 1%
Fats 0.75g 0.05g 1%
Calcium 16mg 30mg 1%
Manganese 0.229mg 0.258mg 1%
Carbs 17.77g 20.12g 1%
Calories 80kcal 86kcal 0%
Net carbs 15.77g 17.12g N/A
Iron 0.6mg 0.61mg 0%
Sugar 1.7g 4.18g N/A
Zinc 0.34mg 0.3mg 0%
Vitamin E 0.26mg 0.26mg 0%
Selenium 0.7µg 0.6µg 0%
Folate 11µg 11µg 0%
Monounsaturated fat 0.154g 0.001g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.036mg 0.083mg 0%
Isoleucine 0.051mg 0.055mg 0%
Leucine 0.074mg 0.092mg 0%
Lysine 0.057mg 0.066mg 0%
Methionine 0.013mg 0.029mg 0%
Phenylalanine 0.045mg 0.089mg 0%
Valine 0.073mg 0.086mg 0%
Histidine 0.03mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +15.9%
Contains more FatsFats +1400%
Contains more CarbsCarbs +13.2%
Contains more OtherOther +27.3%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +15300%
Contains more Poly. FatPolyunsaturated fat +1000%
Contains less Sat. FatSaturated fat -91.1%

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. 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.