Ginger vs. Asparagus
Nutrition comparison of Ginger and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and asparagus:
- Both asparagus and ginger are high in dietary fiber, iron and potassium.
- Asparagus has 63.9 times less saturated fat than ginger.
- Asparagus has more thiamin and folate, however, ginger contains more niacin and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and asparagus has 94% less calories than ginger - asparagus has 20 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Ginger has a macronutrient ratio of 12:75:13 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Asparagus | |
|---|---|---|
| Protein | 12% | 34% |
| Carbohydrates | 75% | 61% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and asparagus has 95% less carbohydrates than ginger - asparagus has 3.9g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both asparagus and ginger are high in dietary fiber. Ginger has 571% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Asparagus and ginger contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 308% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Asparagus has 63.9 times less saturated fat than ginger - asparagus has 0.04g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Asparagus has 700% more Vitamin C than ginger - asparagus has 5.6mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Asparagus has 18 times more Vitamin A than ginger - asparagus has 38ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Asparagus has more Vitamin E than ginger - asparagus has 1.1mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Asparagus has 51 times more Vitamin K than ginger - asparagus has 41.6ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and folate, however, ginger contains more niacin and Vitamin B6. Both ginger and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Ginger | Asparagus | |
|---|---|---|
| Thiamin | 0.046 MG | 0.143 MG |
| Riboflavin | 0.17 MG | 0.141 MG |
| Niacin | 9.62 MG | 0.978 MG |
| Pantothenic acid | 0.477 MG | 0.274 MG |
| Vitamin B6 | 0.626 MG | 0.091 MG |
| Folate | 13 UG | 52 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 375% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both asparagus and ginger are high in iron. Ginger has 825% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both asparagus and ginger are high in potassium. Ginger has 553% more potassium than asparagus - asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| beta-carotene | 18 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Ginger | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.01 G |
| Total | 0.223 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than asparagus per 100 grams.
| Ginger | Asparagus | |
|---|---|---|
| linoleic acid | 0.706 G | 0.04 G |
| Total | 0.706 G | 0.04 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.
Ginger g
()
|
Daily Values (%) |
Asparagus 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 asparagus or ginger contain more calories in 100 grams?Ginger is high in calories and asparagus has 90% less calories than ginger - asparagus has 20 calories in 100g and ginger has 335 calories.
Is asparagus or ginger better for protein?
Ginger is a great source of protein and it has 310% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and ginger has 9g of protein.
Does asparagus or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and asparagus has 100% fewer carbohydrates than ginger - asparagus has 3.9g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does asparagus or ginger contain more calcium?
Ginger is a rich source of calcium and it has 380% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and ginger has 114mg of calcium.
Does asparagus or ginger contain more iron?
Both asparagus and ginger are high in iron. Ginger has 830% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and ginger has 19.8mg of iron.
Does asparagus or ginger contain more potassium?
Both asparagus and ginger are high in potassium. Ginger has 550% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and ginger has 1320mg of potassium.