Ginger vs potato: which is healthier?
They are about equally nutrient-dense: ginger scores 54/100 and potato 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Ginger
80 kcal per 100 g. 1 tsp grated: 2 g
Potato
93 kcal per 100 g. 1 medium, baked: 173 g
Which to pick for your goal
- Fewer caloriesGinger80 vs 93 kcal per 100 g
- More proteinPotato1.8 vs 2.5 g per 100 g
- More fiberAbout even2 vs 2.2 g per 100 g
- Less sugarPotato1.7 vs 1.2 g per 100 g
- More potassiumPotato415 vs 535 mg per 100 g
- Less saturated fatAbout even0.2 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Ginger, 100 g | Potato, 100 g | Ginger, 2 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 80 kcal | 93 kcal | 2 kcal | 161 kcal |
| Protein | 1.8 g | 2.5 g | <0.1 g | 4.3 g |
| Carbohydrates | 18 g | 21 g | 0.4 g | 37 g |
| Sugars | 1.7 g | 1.2 g | <0.1 g | 2 g |
| Fiber | 2 g | 2.2 g | <0.1 g | 3.8 g |
| Fat | 0.8 g | 0.1 g | <0.1 g | 0.2 g |
| Saturated fat | 0.2 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 5 mg | 9.6 mg | 0.1 mg | 17 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 1.7 µg |
| Potassium | 415 mg | 535 mg | 8.3 mg | 926 mg |
| Iron | 0.6 mg | 1.1 mg | <0.1 mg | 1.9 mg |
| Calcium | 16 mg | 15 mg | 0.3 mg | 26 mg |
| Magnesium | 43 mg | 28 mg | 0.9 mg | 48 mg |
| Sodium | 13 mg | 10 mg | 0.3 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.