Ginger vs. Sweet Potatoes
Nutrition comparison of Ginger and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and sweet potatoes:
- Both sweet potatoes and ginger are high in dietary fiber and potassium.
- Ginger has more riboflavin, niacin and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium and iron.
- Sweet potato has 143.3 times less saturated fat than ginger.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and sweet potato has 74% less calories than ginger - sweet potato has 86 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Ginger has a macronutrient ratio of 12:75:13 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Sweet Potatoes | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 75% | 92% |
| Fat | 13% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and sweet potato has 72% less carbohydrates than ginger - sweet potato has 20.1g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both sweet potatoes and ginger are high in dietary fiber. Ginger has 370% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Sweet potatoes and ginger contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 472% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Sweet potato has 143.3 times less saturated fat than ginger - sweet potato has 0.02g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and ginger contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than ginger - sweet potato has 709ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Sweet potatoes and ginger contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Sweet potatoes and ginger contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin and Vitamin B6. Both ginger and sweet potatoes contain significant amounts of thiamin, pantothenic acid and folate.
| Ginger | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.17 MG | 0.061 MG |
| Niacin | 9.62 MG | 0.557 MG |
| Pantothenic acid | 0.477 MG | 0.8 MG |
| Vitamin B6 | 0.626 MG | 0.209 MG |
| Folate | 13 UG | 11 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 280% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 31 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both sweet potatoes and ginger are high in potassium. Ginger has 292% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Ginger | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.001 G |
| Total | 0.223 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than sweet potato per 100 grams.
| Ginger | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.706 G | 0.013 G |
| Total | 0.706 G | 0.013 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 (Spices, ginger, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Ginger g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or ginger contain more calories in 100 grams?Ginger is high in calories and sweet potato has 70% less calories than ginger - sweet potato has 86 calories in 100g and ginger has 335 calories.
Does sweet potatoes or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and sweet potato has 70% fewer carbohydrates than ginger - sweet potato has 20.1g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does sweet potatoes or ginger contain more calcium?
Ginger is a rich source of calcium and it has 280% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and ginger has 114mg of calcium.
Does sweet potatoes or ginger contain more iron?
Ginger is an abundant source of iron and it has 31 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and ginger has 19.8mg of iron.
Does sweet potatoes or ginger contain more potassium?
Both sweet potatoes and ginger are high in potassium. Ginger has 290% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and ginger has 1320mg of potassium.