Mashed potato vs. Ginger — In-Depth Nutrition Comparison
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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.
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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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
9%
Minerals Daily Need Coverage Score
15%
23%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.2g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food contains less Sodium?
Ginger contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Ginger is lower in Saturated fat (difference - 0.374g)
Which food is lower in glycemic index?
Ginger is lower in glycemic index (difference - 77)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.