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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Russet potato

Ginger

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Russet potato

Ginger

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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 C	8.3mg	5mg	4%
Potassium	550mg	415mg	4%
Vitamin B1	0.067mg	0.025mg	4%
Vitamin B3	1.348mg	0.75mg	4%
Vitamin B5	0.38mg	0.203mg	4%
Folate	26µg	11µg	4%
Magnesium	30mg	43mg	3%
Choline	15mg	28.8mg	3%
Protein	2.63g	1.82g	2%
Vitamin K	2µg	0.1µg	2%
Calories	97kcal	80kcal	1%
Fats	0.13g	0.75g	1%
Carbs	21.44g	17.77g	1%
Fiber	2.3g	2g	1%
Vitamin E	0.07mg	0.26mg	1%
Vitamin B2	0.048mg	0.034mg	1%
Saturated fat	0.032g	0.203g	1%
Polyunsaturated fat	0.054g	0.154g	1%
Protein per 100 calories	2.7g	2.3g	N/A
Calories per 10 g protein	369kcal	440kcal	N/A
Weight per 100 calories	103g	125g	N/A
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%