Apple vs. Ginger

Nutrition comparison of Apple and Ginger


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus ginger (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and ginger:

  • Both ginger and apple are high in dietary fiber.
  • Apple has 91.8 times less saturated fat than ginger.
  • Ginger has 67% less sugar than apple.
  • Ginger has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Ginger is a great source of protein.
  • Ginger is an excellent source of calcium, iron and potassium.
Detailed nutritional comparison of apple and ginger 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Ginger src

Calories and Carbs

calories

Ginger is high in calories and apple has 84% less calories than ginger - ginger has 335 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Apple has a macronutrient ratio of 2:95:3 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Ginger
Protein 2% 10%
Carbohydrates 95% 80%
Fat 3% 11%
Alcohol ~ ~

carbohydrates

Ginger is high in carbohydrates and apple has 81% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both ginger and apple are high in dietary fiber. Ginger has 488% more dietary fiber than apple - ginger has 14.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Ginger has 67% less sugar than apple - ginger has 3.4g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Ginger is a great source of protein and it has 33 times more protein than apple - ginger has 9g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 91.8 times less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has 557% more Vitamin C than ginger - ginger has 0.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Ginger and apple contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Apple and ginger contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Ginger and apple contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Ginger has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and ginger contain significant amounts of thiamin.

Apple Ginger
Thiamin 0.017 MG 0.046 MG
Riboflavin 0.026 MG 0.17 MG
Niacin 0.091 MG 9.62 MG
Pantothenic acid 0.061 MG 0.477 MG
Vitamin B6 0.041 MG 0.626 MG
Folate 3 UG 13 UG

Minerals

calcium

Ginger is an excellent source of calcium and it has 18 times more calcium than apple - ginger has 114mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Ginger is an excellent source of iron and it has 164 times more iron than apple - ginger has 19.8mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Ginger is an excellent source of potassium and it has 11 times more potassium than apple - ginger has 1320mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both apple and ginger contain significant amounts of beta-carotene.

Apple Ginger
beta-carotene 27 UG 18 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Ginger
alpha linoleic acid 0.009 G 0.223 G
Total 0.009 G 0.223 G

omega 6s

Comparing omega-6 fatty acids, ginger has more linoleic acid than apple per 100 grams.

Apple Ginger
linoleic acid 0.043 G 0.706 G
Total 0.043 G 0.706 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Ginger .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Ginger (Spices, ginger, ground) .

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FAQ

Does ginger or apple contain more calories in 100 grams?
Ginger is high in calories and apple has 80% less calories than ginger - ginger has 335 calories in 100g and apple has 52 calories.

Does ginger or apple have more carbohydrates?
By weight, ginger is high in carbohydrates and apple has 80% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and apple has 13.8g of carbohydrates.

Does ginger or apple contain more calcium?
Ginger is a rich source of calcium and it has 18 times more calcium than apple - ginger has 114mg of calcium in 100 grams and apple has 6mg of calcium.

Does ginger or apple contain more iron?
Ginger is an abundant source of iron and it has 164 times more iron than apple - ginger has 19.8mg of iron in 100 grams and apple has 0.12mg of iron.

Does ginger or apple contain more potassium?
Ginger is a rich source of potassium and it has 11 times more potassium than apple - ginger has 1320mg of potassium in 100 grams and apple has 107mg of potassium.