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.
Detailed nutritional comparison of ginger and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of Ginger src
Image of Kale src

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 much lighter in fat compared to kale per calorie. Ginger has a macronutrient ratio of 10:80:11 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ginger Kale
Protein 10% 27%
Carbohydrates 80% 41%
Fat 11% 32%
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

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 Kale
beta-carotene 18 UG 2873 UG
lutein + zeaxanthin ~ 6261 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Ginger or Kale .

Note: The specific food items compared are: Ginger (Spices, ginger, ground) and Kale (Kale, raw) .

Ginger 100g

( 100 g )
Daily Values (%)

Kale 100g

( 100 g )
335KCAL 17%
857% calories
35KCAL 2%
72G 29%
>999% carbohydrates
4.4G 2%
14G 56%
241% dietary fiber
4.1G 16%
3.4G 243% sugar 0.99G
4.2G 7%
180% total fat
1.5G 2%
2.6G 14%
>999% saturated fat
0.18G 1%
0.48G 380% monounsaturated fat 0.1G
0.93G 39% polyunsaturated fat 0.67G
27MG 2%
sodium 96%
53MG 4%
Vitamins and Minerals
2UG 0.3%
Vitamin A >999%
241UG 34%
0.7MG 1%
Vitamin C >999%
93MG 125%
114MG 11%
calcium 123%
254MG 25%
20MG 110%
>999% iron
1.6MG 9%
214MG 69%
548% magnesium
33MG 11%
1320MG 57%
279% potassium
348MG 15%
0.05MG 4%
thiamin (Vit B1) 120%
0.11MG 10%
0.17MG 16%
riboflavin (Vit B2) 106%
0.35MG 32%
9.6MG 69%
700% niacin (Vit B3)
1.2MG 8%
0.63MG 48%
320% Vitamin B6
0.15MG 11%
0.48MG 10%
30% pantothenic acid (Vit B5)
0.37MG 7%
13UG 3%
folate (Vit B9) 377%
62UG 16%
Vitamin E >999%
0.66MG 4%
0.8UG 1%
Vitamin K >999%
390UG 433%
9G 18%
210% protein
2.9G 6%
41MG 10%
>999% choline
0.5MG 0.1%
0.48MG 40%
858% copper
0.05MG 4%
33MG 1850%
>999% manganese
0.92MG 51%
168MG 24%
205% phosphorus
55MG 8%
56UG 102%
>999% selenium
0.9UG 2%
3.6MG 46%
823% zinc
0.39MG 5%
9.9G Water 809% 90G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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