Ginger vs. Kale
Nutrition comparison of Ginger and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and kale:
- Both kale and ginger are high in calcium, dietary fiber and potassium.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
- Kale has 13.6 times less saturated fat than ginger.
- Kale has more thiamin, riboflavin and folate, however, ginger contains more niacin and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and kale has 90% less calories than ginger - kale has 35 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Ginger has a macronutrient ratio of 12:75:13 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Kale | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 75% | 41% |
| Fat | 13% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and kale has 94% less carbohydrates than ginger - kale has 4.4g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both kale and ginger are high in dietary fiber. Ginger has 244% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Kale and ginger contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 208% more protein than kale - kale has 2.9g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Kale has 13.6 times less saturated fat than ginger - kale has 0.18g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 132 times more Vitamin C than ginger - kale has 93.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than ginger - kale has 241ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than ginger - kale has 0.66mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has 486 times more Vitamin K than ginger - kale has 389.6ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate, however, ginger contains more niacin and Vitamin B6. Both ginger and kale contain significant amounts of pantothenic acid.
| Ginger | Kale | |
|---|---|---|
| Thiamin | 0.046 MG | 0.113 MG |
| Riboflavin | 0.17 MG | 0.347 MG |
| Niacin | 9.62 MG | 1.18 MG |
| Pantothenic acid | 0.477 MG | 0.37 MG |
| Vitamin B6 | 0.626 MG | 0.147 MG |
| Folate | 13 UG | 62 UG |
Minerals
calcium
Both kale and ginger are high in calcium. Kale has 123% more calcium than ginger - kale has 254mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 11 times more iron than kale - kale has 1.6mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both kale and ginger are high in potassium. Ginger has 279% more potassium than kale - kale has 348mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and kale contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Kale | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.378 G |
| Total | 0.223 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than kale per 100 grams.
| Ginger | Kale | |
|---|---|---|
| linoleic acid | 0.706 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.706 G | 0.294 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 (%) |
Kale 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 kale or ginger contain more calories in 100 grams?Ginger is high in calories and kale has 90% less calories than ginger - kale has 35 calories in 100g and ginger has 335 calories.
Does kale or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and kale has 90% fewer carbohydrates than ginger - kale has 4.4g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does kale or ginger contain more calcium?
Both kale and ginger are high in calcium. Kale has 120% more calcium than ginger - kale has 254mg of calcium in 100 grams and ginger has 114mg of calcium.
Does kale or ginger contain more iron?
Ginger is an abundant source of iron and it has 11 times more iron than kale - kale has 1.6mg of iron in 100 grams and ginger has 19.8mg of iron.
Does kale or ginger contain more potassium?
Both kale and ginger are high in potassium. Ginger has 280% more potassium than kale - kale has 348mg of potassium in 100 grams and ginger has 1320mg of potassium.