Ginger vs. Onion
Nutrition comparison of Ginger and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and onion:
- 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, iron and potassium.
- Onion has 60.8 times less saturated fat than ginger.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and onion has 88% less calories than ginger - onion has 40 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in carbs, heavier in fat and similar to onion for protein. Ginger has a macronutrient ratio of 12:75:13 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Onion | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 75% | 87% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and onion has 87% less carbohydrates than ginger - onion has 9.3g 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 729% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Onion and ginger contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 716% more protein than onion - onion has 1.1g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Onion has 60.8 times less saturated fat than ginger - onion has 0.04g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Onion has 957% more Vitamin C than ginger - onion has 7.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and onion contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and ginger contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Onion and ginger contain similar amounts of Vitamin K - onion has 0.4ug 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 onion contain significant amounts of thiamin and folate.
| Ginger | Onion | |
|---|---|---|
| Thiamin | 0.046 MG | 0.046 MG |
| Riboflavin | 0.17 MG | 0.027 MG |
| Niacin | 9.62 MG | 0.116 MG |
| Pantothenic acid | 0.477 MG | 0.123 MG |
| Vitamin B6 | 0.626 MG | 0.12 MG |
| Folate | 13 UG | 19 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 396% more calcium than onion - onion has 23mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 93 times more iron than onion - onion has 0.21mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 804% more potassium than onion - onion has 146mg 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 onion contain small amounts of beta-carotene.
| Ginger | Onion | |
|---|---|---|
| beta-carotene | 18 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than onion per 100 grams.
| Ginger | Onion | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.004 G |
| Total | 0.223 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than onion per 100 grams.
| Ginger | Onion | |
|---|---|---|
| linoleic acid | 0.706 G | 0.013 G |
| Total | 0.706 G | 0.013 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 (%) |
Onion 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 onion or ginger contain more calories in 100 grams?Ginger is high in calories and onion has 90% less calories than ginger - onion has 40 calories in 100g and ginger has 335 calories.
Does onion or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and onion has 90% fewer carbohydrates than ginger - onion has 9.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does onion or ginger contain more calcium?
Ginger is a rich source of calcium and it has 400% more calcium than onion - onion has 23mg of calcium in 100 grams and ginger has 114mg of calcium.
Does onion or ginger contain more iron?
Ginger is an abundant source of iron and it has 93 times more iron than onion - onion has 0.21mg of iron in 100 grams and ginger has 19.8mg of iron.
Does onion or ginger contain more potassium?
Ginger is a rich source of potassium and it has 800% more potassium than onion - onion has 146mg of potassium in 100 grams and ginger has 1320mg of potassium.