Ginger vs. Ginger Root
Nutrition comparison of Ginger and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and ginger root:
- Both ginger root and ginger are high in potassium.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber and iron.
- Ginger root has 11.8 times less saturated fat than ginger.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and ginger root has 76% less calories than ginger - ginger root has 80 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is heavier in protein, much lighter in carbs and heavier in fat compared to ginger root per calorie. Ginger has a macronutrient ratio of 12:75:13 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Ginger Root | |
|---|---|---|
| Protein | 12% | ~ |
| Carbohydrates | 75% | 100% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and ginger root has 75% less carbohydrates than ginger - ginger root has 17.8g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has 605% more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Ginger root and ginger contain similar amounts of sugar - ginger root 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 393% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Ginger root has 11.8 times less saturated fat than ginger - ginger root has 0.2g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger root has 614% more Vitamin C than ginger - ginger root has 5mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and ginger root contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and ginger contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger root and ginger contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both ginger and ginger root contain significant amounts of thiamin and folate.
| Ginger | Ginger Root | |
|---|---|---|
| Thiamin | 0.046 MG | 0.025 MG |
| Riboflavin | 0.17 MG | 0.034 MG |
| Niacin | 9.62 MG | 0.75 MG |
| Pantothenic acid | 0.477 MG | 0.203 MG |
| Vitamin B6 | 0.626 MG | 0.16 MG |
| Folate | 13 UG | 11 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 613% more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 32 times more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both ginger root and ginger are high in potassium. Ginger has 218% more potassium than ginger root - ginger root has 415mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Ginger | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.034 G |
| Total | 0.223 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than ginger root per 100 grams.
| Ginger | Ginger Root | |
|---|---|---|
| linoleic acid | 0.706 G | 0.12 G |
| Total | 0.706 G | 0.12 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.
Note: The specific food items compared are: Ginger (Spices, ginger, ground) and Ginger Root (Ginger root, raw) .
Ginger g
()
|
Daily Values (%) |
Ginger Root 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 ginger root or ginger contain more calories in 100 grams?Ginger is high in calories and ginger root has 80% less calories than ginger - ginger root has 80 calories in 100g and ginger has 335 calories.
Does ginger root or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and ginger root has 80% fewer carbohydrates than ginger - ginger root has 17.8g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does ginger root or ginger contain more calcium?
Ginger is a rich source of calcium and it has 610% more calcium than ginger root - ginger root has 16mg of calcium in 100 grams and ginger has 114mg of calcium.
Does ginger root or ginger contain more iron?
Ginger is an abundant source of iron and it has 32 times more iron than ginger root - ginger root has 0.6mg of iron in 100 grams and ginger has 19.8mg of iron.
Does ginger root or ginger contain more potassium?
Both ginger root and ginger are high in potassium. Ginger has 220% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and ginger has 1320mg of potassium.