Ginger Root vs. Russet Potato
Nutrition comparison of Ginger Root and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger root
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger root and russet potato:
- Both ginger root and russet potato are high in potassium.
- Russet potato has more thiamin and Vitamin B6.
USDA sources for nutritional information: Ginger Root (Ginger root, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger root and russet potato contain similar amounts of calories - ginger root has 80 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, ginger root is lighter in protein, heavier in carbs and similar to russet potato for fat. Ginger root has a macronutrient ratio of 0:100:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger Root | Russet Potato | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 100% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger root and russet potato contain similar amounts of carbs - ginger root has 17.8g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Ginger root has 54% more dietary fiber than russet potato - ginger root has 2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Ginger root and russet potato contain similar amounts of sugar - ginger root has 1.7g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Ginger root and russet potato contain similar amounts of protein - ginger root has 1.8g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both ginger root and russet potato are low in saturated fat - ginger root has 0.2g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Ginger root and russet potato contain similar amounts of Vitamin C - ginger root has 5mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and ginger root contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and russet potato contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Ginger root and russet potato contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6. Both ginger root and russet potato contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Ginger Root | Russet Potato | |
|---|---|---|
| Thiamin | 0.025 MG | 0.082 MG |
| Riboflavin | 0.034 MG | 0.033 MG |
| Niacin | 0.75 MG | 1.035 MG |
| Pantothenic acid | 0.203 MG | 0.301 MG |
| Vitamin B6 | 0.16 MG | 0.345 MG |
| Folate | 11 UG | 14 UG |
Minerals
calcium
Ginger root and russet potato contain similar amounts of calcium - ginger root has 16mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Ginger root and russet potato contain similar amounts of iron - ginger root has 0.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both ginger root and russet potato are high in potassium. Ginger root is very similar to ginger root for potassium - ginger root has 415mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger root has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Ginger Root | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.01 G |
| Total | 0.034 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, ginger root has more linoleic acid than russet potato per 100 grams.
| Ginger Root | Russet Potato | |
|---|---|---|
| linoleic acid | 0.12 G | 0.032 G |
| Total | 0.12 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Ginger Root (Ginger root, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Ginger Root g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ginger root or russet potato contain more calories in 100 grams?Ginger root and russet potato contain similar amounts of calories - ginger root has 80 calories in 100g and russet potato has 79 calories.
Does ginger root or russet potato have more carbohydrates?
By weight, ginger root and russet potato contain similar amounts of carbs - ginger root has 17.8g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does ginger root or russet potato contain more potassium?
Both ginger root and russet potato are high in potassium. Ginger root is very similar to ginger root for potassium - ginger root has 415mg of potassium in 100 grams and russet potato has 417mg of potassium.