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  6. Russet potato vs. Ginger

Russet potato vs. Ginger — In-Depth Nutrition Comparison

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Important differences between russet potatoes and ginger

  • Russet potatoes have more vitamin B6, iron, and phosphorus; however, ginger has more copper.
  • Russet potatoes' daily need coverage for vitamin B6 is 15% more.
  • Russet potatoes have 2 times more folate than ginger. Russet potatoes have 26µg of folate, while ginger has 11µg.
  • Russet potatoes have a higher glycemic index than ginger.

The food varieties used in the comparison are Potatoes, Russet, flesh, and skin, baked and Ginger root, raw.

Infographic

Russet potato vs Ginger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Ginger
Ginger
3
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%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +78.3%
Contains more PhosphorusPhosphorus +108.8%
Contains more MagnesiumMagnesium +43.3%
Contains more CopperCopper +111.2%
Contains more SeleniumSelenium +40%
~equal in Zinc ~0.34mg
~equal in Sodium ~13mg
~equal in Manganese ~0.229mg

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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Ginger
Ginger
2
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%
Contains more Vitamin CVitamin C +66%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +136.4%
Contains more Vitamin EVitamin E +271.4%
Contains more CholineCholine +92%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Ginger DV% diff.
Vitamin B6 0.354mg 0.16mg 15%
Copper 0.107mg 0.226mg 13%
Starch 17.45g 7%
Iron 1.07mg 0.6mg 6%
Phosphorus 71mg 34mg 5%
Vitamin B3 1.348mg 0.75mg 4%
Vitamin B5 0.38mg 0.203mg 4%
Vitamin B1 0.067mg 0.025mg 4%
Potassium 550mg 415mg 4%
Folate 26µg 11µg 4%
Vitamin C 8.3mg 5mg 4%
Magnesium 30mg 43mg 3%
Choline 15mg 28.8mg 3%
Protein 2.63g 1.82g 2%
Vitamin K 2µg 0.1µg 2%
Saturated fat 0.032g 0.203g 1%
Polyunsaturated fat 0.054g 0.154g 1%
Vitamin B2 0.048mg 0.034mg 1%
Calories 97kcal 80kcal 1%
Fats 0.13g 0.75g 1%
Vitamin E 0.07mg 0.26mg 1%
Fiber 2.3g 2g 1%
Carbs 21.44g 17.77g 1%
Net carbs 19.14g 15.77g N/A
Calcium 18mg 16mg 0%
Sugar 1.08g 1.7g N/A
Zinc 0.35mg 0.34mg 0%
Sodium 14mg 13mg 0%
Vitamin A 1µg 0µg 0%
Manganese 0.228mg 0.229mg 0%
Selenium 0.5µg 0.7µg 0%
Monounsaturated fat 0.003g 0.154g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.086mg 0.036mg 0%
Isoleucine 0.085mg 0.051mg 0%
Leucine 0.125mg 0.074mg 0%
Lysine 0.137mg 0.057mg 0%
Methionine 0.041mg 0.013mg 0%
Phenylalanine 0.104mg 0.045mg 0%
Valine 0.131mg 0.073mg 0%
Histidine 0.044mg 0.03mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +44.5%
Contains more CarbsCarbs +20.7%
Contains more OtherOther +75.3%
Contains more FatsFats +476.9%
~equal in Water ~78.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
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
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +5033.3%
Contains more Poly. FatPolyunsaturated fat +185.2%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.