Ginger vs. Broccoli

Nutrition comparison of Ginger and Broccoli


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

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

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

  • Both broccoli and ginger are high in calcium, dietary fiber and potassium.
  • Broccoli has 21.8 times less saturated fat than ginger.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Ginger has more niacin and Vitamin B6, however, broccoli contains more folate.
  • Ginger is a great source of protein.
  • Ginger is an excellent source of iron.
Detailed nutritional comparison of ginger and broccoli 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 (Spices, ginger, ground) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Ginger src
Image of Broccoli src

Calories and Carbs

calories

Ginger is high in calories and broccoli has 90% less calories than ginger - broccoli has 34 calories per 100 grams and ginger has 335 calories.

For macronutrient ratios, ginger is lighter in protein, heavier in carbs and similar to broccoli for fat. Ginger has a macronutrient ratio of 10:80:11 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ginger Broccoli
Protein 10% 27%
Carbohydrates 80% 64%
Fat 11% 9%
Alcohol ~ ~

carbohydrates

Ginger is high in carbohydrates and broccoli has 91% less carbohydrates than ginger - broccoli has 6.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

dietary fiber

Both broccoli and ginger are high in dietary fiber. Ginger has 442% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

sugar

Broccoli and ginger contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and ginger has 3.4g of sugar.

Protein

protein

Ginger is a great source of protein and it has 218% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and ginger has 9g of protein.

Fat

saturated fat

Broccoli has 21.8 times less saturated fat than ginger - broccoli has 0.11g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 126 times more Vitamin C than ginger - broccoli has 89.2mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.

Vitamin A

Broccoli has 14 times more Vitamin A than ginger - broccoli has 31ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.

Vitamin E

Broccoli has more Vitamin E than ginger - broccoli has 0.78mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has 126 times more Vitamin K than ginger - broccoli has 101.6ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.

The B Vitamins

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

Ginger Broccoli
Thiamin 0.046 MG 0.071 MG
Riboflavin 0.17 MG 0.117 MG
Niacin 9.62 MG 0.639 MG
Pantothenic acid 0.477 MG 0.573 MG
Vitamin B6 0.626 MG 0.175 MG
Folate 13 UG 63 UG

Minerals

calcium

Both broccoli and ginger are high in calcium. Ginger has 143% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and ginger has 114mg of calcium.

iron

Ginger is an excellent source of iron and it has 26 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and ginger has 19.8mg of iron.

potassium

Both broccoli and ginger are high in potassium. Ginger has 318% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and ginger has 1320mg 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,

Ginger Broccoli
beta-carotene 18 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

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

Ginger Broccoli
alpha linoleic acid 0.223 G 0.0215 G
Total 0.223 G 0.0215 G

omega 6s

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

Ginger Broccoli
linoleic acid 0.706 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.706 G 0.055 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 Ginger or Broccoli .

Note: The specific food items compared are: Ginger (Spices, ginger, ground) and Broccoli (Broccoli, raw) .

Ginger 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
335KCAL 17%
885% calories
34KCAL 2%
72G 29%
991% carbohydrates
6.6G 3%
14G 56%
438% dietary fiber
2.6G 10%
3.4G 100% sugar 1.7G
4.2G 7%
>999% total fat
0.37G 1%
2.6G 14%
>999% saturated fat
0.11G 1%
0.48G >999% monounsaturated fat 0.03G
0.93G 745% polyunsaturated fat 0.11G
27MG 2%
sodium 22%
33MG 2%
Vitamins and Minerals
2UG 0.3%
Vitamin A >999%
31UG 4%
0.7MG 1%
Vitamin C >999%
89MG 119%
114MG 11%
143% calcium
47MG 5%
20MG 110%
>999% iron
0.73MG 4%
214MG 69%
919% magnesium
21MG 7%
1320MG 57%
318% potassium
316MG 14%
0.05MG 4%
thiamin (Vit B1) 40%
0.07MG 7%
0.17MG 16%
42% riboflavin (Vit B2)
0.12MG 11%
9.6MG 69%
>999% niacin (Vit B3)
0.64MG 5%
0.63MG 48%
250% Vitamin B6
0.18MG 14%
0.48MG 10%
pantothenic acid (Vit B5) 19%
0.57MG 12%
13UG 3%
folate (Vit B9) 385%
63UG 16%
Vitamin E >999%
0.78MG 5%
0.8UG 1%
Vitamin K >999%
102UG 113%
9G 18%
221% protein
2.8G 6%
41MG 10%
116% choline
19MG 4%
0.48MG 40%
858% copper
0.05MG 4%
33MG 1850%
>999% manganese
0.21MG 12%
168MG 24%
155% phosphorus
66MG 9%
56UG 102%
>999% selenium
2.5UG 5%
3.6MG 46%
778% zinc
0.41MG 5%
9.9G Water 799% 89G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does broccoli or ginger contain more calories in 100 grams?
Ginger is high in calories and broccoli has 90% less calories than ginger - broccoli has 34 calories in 100g and ginger has 335 calories.

Does broccoli or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and broccoli has 90% fewer carbohydrates than ginger - broccoli has 6.6g of carbs for 100g and ginger has 71.6g of carbohydrates.

Does broccoli or ginger contain more calcium?
Both broccoli and ginger are high in calcium. Ginger has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and ginger has 114mg of calcium.

Does broccoli or ginger contain more iron?
Ginger is an abundant source of iron and it has 26 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and ginger has 19.8mg of iron.

Does broccoli or ginger contain more potassium?
Both broccoli and ginger are high in potassium. Ginger has 320% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and ginger has 1320mg of potassium.