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  6. Sweet potato vs. Ginger

Sweet potato vs. Ginger — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Ginger

  • Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Manganese, Vitamin B6, Vitamin B1, Vitamin B2, and Fiber, yet Ginger is richer in Copper.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.
  • Sweet potato contains 4 times more Vitamin B5 than Ginger. Sweet potato contains 0.884mg of Vitamin B5, while Ginger contains 0.203mg.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Ginger root, raw.

Infographic

Sweet 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.
Sweet potato
Sweet potato
5
:
5
Ginger
Ginger
Contains more Calcium +137.5%
Contains more Iron +15%
Contains more Phosphorus +58.8%
Contains more Potassium +14.5%
Contains more Manganese +117%
Contains more Magnesium +59.3%
Contains less Sodium -63.9%
Contains more Copper +40.4%
Contains more Selenium +250%
Equal in Zinc - 0.34
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +137.5%
Contains more Iron +15%
Contains more Phosphorus +58.8%
Contains more Potassium +14.5%
Contains more Manganese +117%
Contains more Magnesium +59.3%
Contains less Sodium -63.9%
Contains more Copper +40.4%
Contains more Selenium +250%
Equal in Zinc - 0.34

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.
Sweet potato
Sweet potato
9
:
1
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +173.1%
Contains more Vitamin C +292%
Contains more Vitamin B1 +328%
Contains more Vitamin B2 +211.8%
Contains more Vitamin B3 +98.3%
Contains more Vitamin B5 +335.5%
Contains more Vitamin B6 +78.8%
Contains more Vitamin K +2200%
Contains more Folate +83.3%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Ginger
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 E +173.1%
Contains more Vitamin C +292%
Contains more Vitamin B1 +328%
Contains more Vitamin B2 +211.8%
Contains more Vitamin B3 +98.3%
Contains more Vitamin B5 +335.5%
Contains more Vitamin B6 +78.8%
Contains more Vitamin K +2200%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Ginger
Ginger
Contains more Protein +10.4%
Contains more Carbs +16.5%
Contains more Other +75.3%
Contains more Fats +400%
Equal in Protein - 1.82
Equal in Water - 78.89
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Ginger
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 Protein +10.4%
Contains more Carbs +16.5%
Contains more Other +75.3%
Contains more Fats +400%
Equal in Protein - 1.82
Equal in Water - 78.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Ginger
Ginger
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +7600%
Contains more Polyunsaturated fat +67.4%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +7600%
Contains more Polyunsaturated fat +67.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 17.41g 15.77g Sweet potato
Protein 2.01g 1.82g Sweet potato
Fats 0.15g 0.75g Ginger
Carbs 20.71g 17.77g Sweet potato
Calories 90kcal 80kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 1.7g Ginger
Fiber 3.3g 2g Sweet potato
Calcium 38mg 16mg Sweet potato
Iron 0.69mg 0.6mg Sweet potato
Magnesium 27mg 43mg Ginger
Phosphorus 54mg 34mg Sweet potato
Potassium 475mg 415mg Sweet potato
Sodium 36mg 13mg Ginger
Zinc 0.32mg 0.34mg Ginger
Copper 0.161mg 0.226mg Ginger
Manganese 0.497mg 0.229mg Sweet potato
Selenium 0.2µg 0.7µg Ginger
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 0.26mg Sweet potato
Vitamin C 19.6mg 5mg Sweet potato
Vitamin B1 0.107mg 0.025mg Sweet potato
Vitamin B2 0.106mg 0.034mg Sweet potato
Vitamin B3 1.487mg 0.75mg Sweet potato
Vitamin B5 0.884mg 0.203mg Sweet potato
Vitamin B6 0.286mg 0.16mg Sweet potato
Folate 6µg 11µg Ginger
Vitamin K 2.3µg 0.1µg Sweet potato
Tryptophan 0.04mg 0.012mg Sweet potato
Threonine 0.107mg 0.036mg Sweet potato
Isoleucine 0.07mg 0.051mg Sweet potato
Leucine 0.118mg 0.074mg Sweet potato
Lysine 0.084mg 0.057mg Sweet potato
Methionine 0.037mg 0.013mg Sweet potato
Phenylalanine 0.114mg 0.045mg Sweet potato
Valine 0.11mg 0.073mg Sweet potato
Histidine 0.039mg 0.03mg Sweet potato
Saturated Fat 0.052g 0.203g Sweet potato
Monounsaturated Fat 0.002g 0.154g Ginger
Polyunsaturated fat 0.092g 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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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
120%
Sweet potato
9%
Ginger
Minerals Daily Need Coverage Score
25%
Sweet potato
23%
Ginger

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.151g)
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 - 4.78g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 23mg)
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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.