Mashed potato vs. Ginger — In-Depth Nutrition Comparison
Compare
A recap on differences between mashed potato and ginger
- Mashed potato is higher in polyunsaturated fat, yet ginger is higher in copper, magnesium, manganese, and vitamin C.
- Ginger covers your daily copper needs 21% more than mashed potato.
- Mashed potato contains 24 times more sodium than ginger. While mashed potato contains 306mg of sodium, ginger contains only 13mg.
- The glycemic index of ginger is lower.
Food varieties used in this article are Fast foods, potato, mashed and Ginger root, raw.
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.
| Contains more CalciumCalcium | +12.5% |
| Contains more PhosphorusPhosphorus | +73.5% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more PotassiumPotassium | +45.1% |
| Contains more IronIron | +93.5% |
| Contains more CopperCopper | +545.7% |
| Contains more ZincZinc | +54.5% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +133.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +61.5% |
| Contains more Vitamin B3Vitamin B3 | +44% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +126.7% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +114.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.035mg | 0.226mg | 21% |
| Sodium | 306mg | 13mg | 13% |
| Polyunsaturated fat | 1.342g | 0.154g | 8% |
| Magnesium | 15mg | 43mg | 7% |
| Vitamin C | 0mg | 5mg | 6% |
| Manganese | 0.098mg | 0.229mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.203mg | 4% | |
| Phosphorus | 59mg | 34mg | 4% |
| Potassium | 286mg | 415mg | 4% |
| Iron | 0.31mg | 0.6mg | 4% |
| Vitamin B6 | 0.12mg | 0.16mg | 3% |
| Choline | 13.4mg | 28.8mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fiber | 1.3g | 2g | 3% |
| Fats | 2.82g | 0.75g | 3% |
| Saturated fat | 0.577g | 0.203g | 2% |
| Vitamin B3 | 1.08mg | 0.75mg | 2% |
| Vitamin E | 0.42mg | 0.26mg | 1% |
| Monounsaturated fat | 0.72g | 0.154g | 1% |
| Carbs | 14.65g | 17.77g | 1% |
| Vitamin B1 | 0.015mg | 0.025mg | 1% |
| Vitamin B2 | 0.015mg | 0.034mg | 1% |
| Folate | 9µg | 11µg | 1% |
| Zinc | 0.22mg | 0.34mg | 1% |
| Calories | 89kcal | 80kcal | 0% |
| Protein | 1.65g | 1.82g | 0% |
| Net carbs | 13.35g | 15.77g | N/A |
| Calcium | 18mg | 16mg | 0% |
| Sugar | 0.5g | 1.7g | N/A |
| Selenium | 0.8µg | 0.7µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.036mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.074mg | 0% | |
| Lysine | 0.057mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.045mg | 0% | |
| Valine | 0.073mg | 0% | |
| Histidine | 0.03mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.82 g
Fats:
0.75 g
Carbs:
17.77 g
Water:
78.89 g
Other:
0.77 g
| Contains more FatsFats | +276% |
| Contains more OtherOther | +63.6% |
| Contains more ProteinProtein | +10.3% |
| Contains more CarbsCarbs | +21.3% |
~equal in
Water
~78.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.203 g
Monounsaturated fat:
Mono. Fat
0.154 g
Polyunsaturated fat:
Poly. Fat
0.154 g
| Contains more Mono. FatMonounsaturated fat | +367.5% |
| Contains more Poly. FatPolyunsaturated fat | +771.4% |
| Contains less Sat. FatSaturated fat | -64.8% |
