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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 RAE, and Vitamin B5.
  • Sweet potato covers your daily need of Vitamin A RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
Ginger
5
:
3
Sweet potato
Sweet potato
Contains more Magnesium +72%
Contains more Potassium +23.1%
Contains less Sodium -76.4%
Contains more Zinc +13.3%
Contains more Copper +49.7%
Contains more Calcium +87.5%
Contains more Phosphorus +38.2%
Equal in Iron - 0.61
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Magnesium +72%
Contains more Potassium +23.1%
Contains less Sodium -76.4%
Contains more Zinc +13.3%
Contains more Copper +49.7%
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
Ginger
2
:
6
Sweet potato
Sweet potato
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
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +15300%
Contains more Polyunsaturated fat +1000%
Contains less Saturated Fat -91.1%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +15300%
Contains more Polyunsaturated fat +1000%
Contains less Saturated Fat -91.1%

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

All nutrients comparison - raw data values

Nutrient Ginger Sweet potato Opinion
Net carbs 15.77g 17.12g Sweet potato
Protein 1.82g 1.57g Ginger
Fats 0.75g 0.05g Ginger
Carbs 17.77g 20.12g Sweet potato
Calories 80kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 1.7g 4.18g Ginger
Fiber 2g 3g Sweet potato
Calcium 16mg 30mg Sweet potato
Iron 0.6mg 0.61mg Sweet potato
Magnesium 43mg 25mg Ginger
Phosphorus 34mg 47mg Sweet potato
Potassium 415mg 337mg Ginger
Sodium 13mg 55mg Ginger
Zinc 0.34mg 0.3mg Ginger
Copper 0.226mg 0.151mg Ginger
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.26mg 0.26mg
Vitamin C 5mg 2.4mg Ginger
Vitamin B1 0.025mg 0.078mg Sweet potato
Vitamin B2 0.034mg 0.061mg Sweet potato
Vitamin B3 0.75mg 0.557mg Ginger
Vitamin B5 0.203mg 0.8mg Sweet potato
Vitamin B6 0.16mg 0.209mg Sweet potato
Folate 11µg 11µg
Vitamin K 0.1µg 1.8µg Sweet potato
Tryptophan 0.012mg 0.031mg Sweet potato
Threonine 0.036mg 0.083mg Sweet potato
Isoleucine 0.051mg 0.055mg Sweet potato
Leucine 0.074mg 0.092mg Sweet potato
Lysine 0.057mg 0.066mg Sweet potato
Methionine 0.013mg 0.029mg Sweet potato
Phenylalanine 0.045mg 0.089mg Sweet potato
Valine 0.073mg 0.086mg Sweet potato
Histidine 0.03mg 0.031mg Sweet potato
Saturated Fat 0.203g 0.018g Sweet potato
Monounsaturated Fat 0.154g 0.001g Ginger
Polyunsaturated fat 0.154g 0.014g Ginger

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Ginger
85%
Sweet potato
Minerals Daily Need Coverage Score
24%
Ginger
21%
Sweet potato

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 - 60)
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

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.