Raisins vs. Ginger
Nutrition comparison of Raisins and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and ginger:
- Both raisins and ginger are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium.
- Raisin has 13.6 times less saturated fat than ginger.
- Raisin has more thiamin, however, ginger contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and ginger are high in calories. Ginger has 13% more calories than raisin - raisin has 296 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Raisins has a macronutrient ratio of 3:95:2 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Ginger | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 95% | 75% |
| Fat | 2% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and ginger are high in carbohydrates. Raisin has a little more carbohydrates (10%) than ginger by weight - raisin has 78.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both raisins and ginger are high in dietary fiber. Ginger has 107% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Raisin has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Ginger is a great source of protein and it has 256% more protein than raisin - raisin has 2.5g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Raisin has 13.6 times less saturated fat than ginger - raisin has 0.18g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Raisin has 671% more Vitamin C than ginger - raisin has 5.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and raisins contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin K
Ginger and raisins contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, however, ginger contains more niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and ginger contain significant amounts of riboflavin.
| Raisins | Ginger | |
|---|---|---|
| Thiamin | 0.112 MG | 0.046 MG |
| Riboflavin | 0.182 MG | 0.17 MG |
| Niacin | 1.114 MG | 9.62 MG |
| Pantothenic acid | 0.045 MG | 0.477 MG |
| Vitamin B6 | 0.188 MG | 0.626 MG |
| Folate | 3 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 307% more calcium than raisin - raisin has 28mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both raisins and ginger are high in iron. Ginger has 664% more iron than raisin - raisin has 2.6mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both raisins and ginger are high in potassium. Ginger has 60% more potassium than raisin - raisin has 825mg 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 raisin per 100 grams.
| Raisins | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.223 G |
| Total | 0.037 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than raisin per 100 grams.
| Raisins | Ginger | |
|---|---|---|
| linoleic acid | 0.122 G | 0.706 G |
| Total | 0.122 G | 0.706 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.
Raisins g
()
|
Daily Values (%) |
Ginger g
()
|
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|---|---|---|---|---|---|---|---|
| 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 raisins or ginger contain more calories in 100 grams?Both raisins and ginger are high in calories. Ginger has 10% more calories than raisin - raisin has 296 calories in 100g and ginger has 335 calories.
Does raisins or ginger have more carbohydrates?
By weight, both raisins and ginger are high in carbohydrates. raisin has a little more carbohydrates ( 10%) than ginger by weight - raisin has 78.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does raisins or ginger contain more calcium?
Ginger is a rich source of calcium and it has 310% more calcium than raisin - raisin has 28mg of calcium in 100 grams and ginger has 114mg of calcium.
Does raisins or ginger contain more iron?
Both raisins and ginger are high in iron. Ginger has 660% more iron than raisin - raisin has 2.6mg of iron in 100 grams and ginger has 19.8mg of iron.
Does raisins or ginger contain more potassium?
Both raisins and ginger are high in potassium. Ginger has 60% more potassium than raisin - raisin has 825mg of potassium in 100 grams and ginger has 1320mg of potassium.