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Sweet potato vs Ginger - In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Ginger

  • Sweet potato has more Vitamin A RAE, and Vitamin B5, however Ginger is higher in Copper.
  • Sweet potato covers your daily need of Vitamin A RAE 79% more than Ginger.
  • Sweet potato has 4 times more Vitamin B5 than Ginger. While Sweet potato has 0.8mg of Vitamin B5, Ginger has only 0.203mg.
  • Ginger has less Sugar.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Ginger root, raw.

Infographic

Sweet potato vs Ginger 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.5%
Contains more Phosphorus +38.2%
Contains more Magnesium +72%
Contains more Potassium +23.1%
Contains less Sodium -76.4%
Contains more Zinc +13.3%
Contains more Copper +49.7%
Equal in Iron - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Contains more Calcium +87.5%
Contains more Phosphorus +38.2%
Contains more Magnesium +72%
Contains more Potassium +23.1%
Contains less Sodium -76.4%
Contains more Zinc +13.3%
Contains more Copper +49.7%
Equal in Iron - 0.6

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
:
2
Ginger
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%
Contains more Vitamin C +108.3%
Contains more Vitamin B3 +34.6%
Equal in Vitamin E - 0.26
Equal in Folate - 11
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%
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%
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%
Contains more Vitamin C +108.3%
Contains more Vitamin B3 +34.6%
Equal in Vitamin E - 0.26
Equal in Folate - 11

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.
Sweet potato Ginger
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 Sweet potato Ginger Opinion
Net carbs 17.12g 15.77g Sweet potato
Protein 1.57g 1.82g Ginger
Fats 0.05g 0.75g Ginger
Carbs 20.12g 17.77g Sweet potato
Calories 86kcal 80kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 1.7g Ginger
Fiber 3g 2g Sweet potato
Calcium 30mg 16mg Sweet potato
Iron 0.61mg 0.6mg Sweet potato
Magnesium 25mg 43mg Ginger
Phosphorus 47mg 34mg Sweet potato
Potassium 337mg 415mg Ginger
Sodium 55mg 13mg Ginger
Zinc 0.3mg 0.34mg Ginger
Copper 0.151mg 0.226mg Ginger
Vitamin A 14187IU 0IU Sweet potato
Vitamin E 0.26mg 0.26mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 5mg Ginger
Vitamin B1 0.078mg 0.025mg Sweet potato
Vitamin B2 0.061mg 0.034mg Sweet potato
Vitamin B3 0.557mg 0.75mg Ginger
Vitamin B5 0.8mg 0.203mg Sweet potato
Vitamin B6 0.209mg 0.16mg Sweet potato
Folate 11µg 11µg
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0.1µg Sweet potato
Tryptophan 0.031mg 0.012mg Sweet potato
Threonine 0.083mg 0.036mg Sweet potato
Isoleucine 0.055mg 0.051mg Sweet potato
Leucine 0.092mg 0.074mg Sweet potato
Lysine 0.066mg 0.057mg Sweet potato
Methionine 0.029mg 0.013mg Sweet potato
Phenylalanine 0.089mg 0.045mg Sweet potato
Valine 0.086mg 0.073mg Sweet potato
Histidine 0.031mg 0.03mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.203g Sweet potato
Monounsaturated Fat 0.001g 0.154g Ginger
Polyunsaturated fat 0.014g 0.154g Ginger

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
9
Ginger
Mineral Summary Score
21
Sweet potato
24
Ginger

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
11%
Ginger
Carbohydrates
20%
Sweet potato
18%
Ginger
Fats
0%
Sweet potato
3%
Ginger

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.