Ginger vs. Watercress
Nutrition comparison of Ginger and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and watercress:
- Both watercress and ginger are high in calcium and potassium.
- Ginger has more niacin and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of dietary fiber and iron.
- Watercress has 95.2 times less saturated fat than ginger.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and watercress has 97% less calories than ginger - watercress has 11 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Ginger has a macronutrient ratio of 12:75:13 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Watercress | |
|---|---|---|
| Protein | 12% | 67% |
| Carbohydrates | 75% | 33% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and watercress has 98% less carbohydrates than ginger - watercress has 1.3g 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 27 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Watercress and ginger contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 290% more protein than watercress - watercress has 2.3g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Watercress has 95.2 times less saturated fat than ginger - watercress has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 60 times more Vitamin C than ginger - watercress has 43mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 79 times more Vitamin A than ginger - watercress has 160ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Watercress has more Vitamin E than ginger - watercress has 1mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 311 times more Vitamin K than ginger - watercress has 250ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more niacin and Vitamin B6. Both ginger and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Ginger | Watercress | |
|---|---|---|
| Thiamin | 0.046 MG | 0.09 MG |
| Riboflavin | 0.17 MG | 0.12 MG |
| Niacin | 9.62 MG | 0.2 MG |
| Pantothenic acid | 0.477 MG | 0.31 MG |
| Vitamin B6 | 0.626 MG | 0.129 MG |
| Folate | 13 UG | 9 UG |
Minerals
calcium
Both watercress and ginger are high in calcium. Watercress has a little more calcium (5%) than ginger by weight - watercress has 120mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 98 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both watercress and ginger are high in potassium. Ginger has 300% more potassium than watercress - watercress has 330mg 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 | Watercress | |
|---|---|---|
| beta-carotene | 18 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Ginger | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.023 G |
| Total | 0.223 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than watercress per 100 grams.
| Ginger | Watercress | |
|---|---|---|
| linoleic acid | 0.706 G | 0.012 G |
| Total | 0.706 G | 0.012 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 Watercress (Watercress, raw) .
Ginger g
()
|
Daily Values (%) |
Watercress 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 watercress or ginger contain more calories in 100 grams?Ginger is high in calories and watercress has 100% less calories than ginger - watercress has 11 calories in 100g and ginger has 335 calories.
Is watercress or ginger better for protein?
Ginger is a great source of protein and it has 290% more protein than watercress - watercress has 2.3g of protein per 100 grams and ginger has 9g of protein.
Does watercress or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and watercress has 100% fewer carbohydrates than ginger - watercress has 1.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does watercress or ginger contain more calcium?
Both watercress and ginger are high in calcium. Watercress has a little more calcium ( 10%) than ginger by weight - watercress has 120mg of calcium in 100 grams and ginger has 114mg of calcium.
Does watercress or ginger contain more iron?
Ginger is an abundant source of iron and it has 98 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and ginger has 19.8mg of iron.
Does watercress or ginger contain more potassium?
Both watercress and ginger are high in potassium. Ginger has 300% more potassium than watercress - watercress has 330mg of potassium in 100 grams and ginger has 1320mg of potassium.