Ginger Root vs. Sweet Potatoes
Nutrition comparison of Ginger Root 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 root
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger root and sweet potatoes:
- Both sweet potatoes and ginger root are high in potassium.
- Sweet potato has more thiamin and pantothenic acid.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Ginger Root (Ginger root, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and ginger root contain similar amounts of calories - sweet potato has 86 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, ginger root is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Ginger root has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger Root | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and ginger root contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 50% more dietary fiber than ginger root - sweet potato has 3g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Sweet potatoes and ginger root contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Sweet potatoes and ginger root contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both sweet potatoes and ginger root are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Ginger root has 108% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than ginger root - sweet potato has 709ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Sweet potatoes and ginger root contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Sweet potatoes and ginger root contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin and pantothenic acid. Both ginger root and sweet potatoes contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Ginger Root | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.025 MG | 0.078 MG |
| Riboflavin | 0.034 MG | 0.061 MG |
| Niacin | 0.75 MG | 0.557 MG |
| Pantothenic acid | 0.203 MG | 0.8 MG |
| Vitamin B6 | 0.16 MG | 0.209 MG |
| Folate | 11 UG | 11 UG |
Minerals
calcium
Sweet potato has 88% more calcium than ginger root - sweet potato has 30mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Sweet potatoes and ginger root contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both sweet potatoes and ginger root are high in potassium. Ginger root has 23% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger root has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Ginger Root | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.001 G |
| Total | 0.034 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, ginger root has more linoleic acid than sweet potato per 100 grams.
| Ginger Root | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.12 G | 0.013 G |
| Total | 0.12 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 Root (Ginger root, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Ginger Root 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 root contain more calories in 100 grams?Sweet potatoes and ginger root contain similar amounts of calories - sweet potato has 86 calories in 100g and ginger root has 80 calories.
Does sweet potatoes or ginger root have more carbohydrates?
By weight, sweet potatoes and ginger root contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does sweet potatoes or ginger root contain more potassium?
Both sweet potatoes and ginger root are high in potassium. Ginger root has 20% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and ginger root has 415mg of potassium.