Russet potato vs. Ginger — In-Depth Nutrition Comparison
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Important differences between Russet potato and Ginger
- Russet potato has more Vitamin B6, Iron, and Phosphorus, however, Ginger has more Copper.
- Russet potato's daily need coverage for Vitamin B6 is 15% more.
- Russet potato has 2 times more Folate than Ginger. Russet potato has 26µg of Folate, while Ginger has 11µg.
The food varieties used in the comparison are Potatoes, Russet, flesh and skin, baked and Ginger root, raw.
Infographic
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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
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Calcium
+12.5%
Contains
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Iron
+78.3%
Contains
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Phosphorus
+108.8%
Contains
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Potassium
+32.5%
Contains
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Magnesium
+43.3%
Contains
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Copper
+111.2%
Contains
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Selenium
+40%
Equal in Sodium - 13
Equal in Zinc - 0.34
Equal in Manganese - 0.229
Contains
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Calcium
+12.5%
Contains
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Iron
+78.3%
Contains
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Phosphorus
+108.8%
Contains
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Potassium
+32.5%
Contains
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Magnesium
+43.3%
Contains
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Copper
+111.2%
Contains
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Selenium
+40%
Equal in Sodium - 13
Equal in Zinc - 0.34
Equal in Manganese - 0.229
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
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Vitamin A
+∞%
Contains
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Vitamin C
+66%
Contains
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Vitamin B1
+168%
Contains
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Vitamin B2
+41.2%
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Vitamin B3
+79.7%
Contains
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Vitamin B5
+87.2%
Contains
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Vitamin B6
+121.3%
Contains
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Folate
+136.4%
Contains
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Vitamin K
+1900%
Contains
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Vitamin E
+271.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+66%
Contains
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Vitamin B1
+168%
Contains
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Vitamin B2
+41.2%
Contains
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Vitamin B3
+79.7%
Contains
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Vitamin B5
+87.2%
Contains
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Vitamin B6
+121.3%
Contains
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Folate
+136.4%
Contains
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Vitamin K
+1900%
Contains
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Vitamin E
+271.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+44.5%
Contains
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Carbs
+20.7%
Contains
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Other
+75.3%
Contains
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Fats
+476.9%
Equal in Water - 78.89
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.82 g
Fats:
0.75 g
Carbs:
17.77 g
Water:
78.89 g
Other:
0.77 g
Contains
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Protein
+44.5%
Contains
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Carbs
+20.7%
Contains
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Other
+75.3%
Contains
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Fats
+476.9%
Equal in Water - 78.89
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-84.2%
Contains
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Monounsaturated Fat
+5033.3%
Contains
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Polyunsaturated fat
+185.2%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.203 g
Monounsaturated Fat:
0.154 g
Polyunsaturated fat:
0.154 g
Contains
less
Saturated Fat
-84.2%
Contains
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Monounsaturated Fat
+5033.3%
Contains
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Polyunsaturated fat
+185.2%
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 Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 15.77g |
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| Protein | 2.63g | 1.82g |
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| Fats | 0.13g | 0.75g |
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| Carbs | 21.44g | 17.77g |
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| Calories | 97kcal | 80kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 1.7g |
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| Fiber | 2.3g | 2g |
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| Calcium | 18mg | 16mg |
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| Iron | 1.07mg | 0.6mg |
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| Magnesium | 30mg | 43mg |
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| Phosphorus | 71mg | 34mg |
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| Potassium | 550mg | 415mg |
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| Sodium | 14mg | 13mg |
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| Zinc | 0.35mg | 0.34mg |
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| Copper | 0.107mg | 0.226mg |
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| Manganese | 0.228mg | 0.229mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.07mg | 0.26mg |
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| Vitamin C | 8.3mg | 5mg |
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| Vitamin B1 | 0.067mg | 0.025mg |
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| Vitamin B2 | 0.048mg | 0.034mg |
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| Vitamin B3 | 1.348mg | 0.75mg |
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| Vitamin B5 | 0.38mg | 0.203mg |
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| Vitamin B6 | 0.354mg | 0.16mg |
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| Folate | 26µg | 11µg |
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| Vitamin K | 2µg | 0.1µg |
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| Tryptophan | 0.027mg | 0.012mg |
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| Threonine | 0.086mg | 0.036mg |
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| Isoleucine | 0.085mg | 0.051mg |
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| Leucine | 0.125mg | 0.074mg |
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| Lysine | 0.137mg | 0.057mg |
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| Methionine | 0.041mg | 0.013mg |
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| Phenylalanine | 0.104mg | 0.045mg |
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| Valine | 0.131mg | 0.073mg |
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| Histidine | 0.044mg | 0.03mg |
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| Saturated Fat | 0.032g | 0.203g |
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| Monounsaturated Fat | 0.003g | 0.154g |
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| Polyunsaturated fat | 0.054g | 0.154g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
9%
Minerals Daily Need Coverage Score
23%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.5)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Ginger contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Ginger is lower in glycemic index (difference - 72)
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.