Ginger vs. Garlic

Nutrition comparison of Ginger and Garlic


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

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

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

  • Both garlic and ginger are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Garlic has 28.2 times less saturated fat than ginger.
  • Garlic has more thiamin, however, ginger contains more niacin and folate.
  • Garlic is an excellent source of Vitamin C.
  • Ginger is a great source of protein.
  • Ginger is an excellent source of iron.
Detailed nutritional comparison of ginger and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Ginger src
Image of Garlic src

Calories and Carbs

calories

Both garlic and ginger are high in calories. Ginger has 125% more calories than garlic - garlic has 149 calories per 100 grams and ginger has 335 calories.

For macronutrient ratios, ginger is lighter in protein, heavier in fat and similar to garlic for carbs. Ginger has a macronutrient ratio of 10:80:11 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ginger Garlic
Protein 10% 16%
Carbohydrates 80% 82%
Fat 11% 3%
Alcohol ~ ~

carbohydrates

Both garlic and ginger are high in carbohydrates. Ginger has 117% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

dietary fiber

Both garlic and ginger are high in dietary fiber. Ginger has 571% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

sugar

Garlic and ginger contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and ginger has 3.4g of sugar.

Protein

protein

Ginger is a great source of protein and it has 41% more protein than garlic - garlic has 6.4g of protein per 100 grams and ginger has 9g of protein.

Fat

saturated fat

Garlic has 28.2 times less saturated fat than ginger - garlic has 0.09g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 43 times more Vitamin C than ginger - garlic has 31.2mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.

Vitamin A

Ginger and garlic contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and ginger contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Garlic and ginger contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.

The B Vitamins

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

Ginger Garlic
Thiamin 0.046 MG 0.2 MG
Riboflavin 0.17 MG 0.11 MG
Niacin 9.62 MG 0.7 MG
Pantothenic acid 0.477 MG 0.596 MG
Vitamin B6 0.626 MG 1.235 MG
Folate 13 UG 3 UG

Minerals

calcium

Both garlic and ginger are high in calcium. Garlic has 59% more calcium than ginger - garlic has 181mg of calcium per 100 grams and ginger has 114mg of calcium.

iron

Ginger is an excellent source of iron and it has 10 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and ginger has 19.8mg of iron.

potassium

Both garlic and ginger are high in potassium. Ginger has 229% more potassium than garlic - garlic has 401mg 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, both ginger and garlic contain small amounts of beta-carotene.

Ginger Garlic
beta-carotene 18 UG 5 UG
lutein + zeaxanthin ~ 16 UG

Omega-3 and Omega-6

omega 3s

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

Ginger Garlic
alpha linoleic acid 0.223 G 0.02 G
Total 0.223 G 0.02 G

omega 6s

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

Ginger Garlic
linoleic acid 0.706 G 0.229 G
Total 0.706 G 0.229 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 Garlic .

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

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FAQ

Does garlic or ginger contain more calories in 100 grams?
Both garlic and ginger are high in calories. Ginger has 130% more calories than garlic - garlic has 149 calories in 100g and ginger has 335 calories.

Does garlic or ginger have more carbohydrates?
By weight, both garlic and ginger are high in carbohydrates. ginger has 120% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and ginger has 71.6g of carbohydrates.

Does garlic or ginger contain more calcium?
Both garlic and ginger are high in calcium. Garlic has 60% more calcium than ginger - garlic has 181mg of calcium in 100 grams and ginger has 114mg of calcium.

Does garlic or ginger contain more iron?
Ginger is an abundant source of iron and it has 10 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and ginger has 19.8mg of iron.

Does garlic or ginger contain more potassium?
Both garlic and ginger are high in potassium. Ginger has 230% more potassium than garlic - garlic has 401mg of potassium in 100 grams and ginger has 1320mg of potassium.

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