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.
Detailed nutritional comparison of ginger root and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Ginger Root src
Image of Russet Potato src

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)) .

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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.