Oats vs. Ginger
Nutrition comparison of Oats and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and ginger:
- Both oats and ginger are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has 53% less saturated fat than ginger.
- Oat has more thiamin, pantothenic acid and folate, however, ginger contains more niacin and Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and ginger are high in calories. Oat has 16% more calories than ginger - oat has 389 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and similar to ginger for fat. Oats has a macronutrient ratio of 17:67:16 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Ginger | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 67% | 75% |
| Fat | 16% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and ginger are high in carbohydrates. Oat is very similar to oat for carbohydrates - oat has 66.3g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both oats and ginger are high in dietary fiber. Ginger has 33% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Oat has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and ginger are high in protein. Oat has 88% more protein than ginger - oat has 16.9g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Oat has 53% less saturated fat than ginger - oat has 1.2g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than oat - ginger has 0.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Ginger and oats contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin K
Ginger and oats contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, ginger contains more niacin and Vitamin B6. Both oats and ginger contain significant amounts of riboflavin.
| Oats | Ginger | |
|---|---|---|
| Thiamin | 0.763 MG | 0.046 MG |
| Riboflavin | 0.139 MG | 0.17 MG |
| Niacin | 0.961 MG | 9.62 MG |
| Pantothenic acid | 1.349 MG | 0.477 MG |
| Vitamin B6 | 0.119 MG | 0.626 MG |
| Folate | 56 UG | 13 UG |
Minerals
calcium
Both oats and ginger are high in calcium. Ginger has 111% more calcium than oat - oat has 54mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both oats and ginger are high in iron. Ginger has 319% more iron than oat - oat has 4.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both oats and ginger are high in potassium. Ginger has 208% more potassium than oat - oat has 429mg 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 oat per 100 grams.
| Oats | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.223 G |
| Total | 0.111 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than ginger per 100 grams.
| Oats | Ginger | |
|---|---|---|
| linoleic acid | 2.424 G | 0.706 G |
| Total | 2.424 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.
Oats 156g
(
cup
)
|
Daily Values (%) |
Ginger 2g
(
tsp
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
>999% | calories | 5% |
|
6KCAL 0.3% | |
| 103G 41% |
|
>999% | carbohydrates | 5% |
|
1.3G 1% | |
| 17G 66% |
|
>999% | dietary fiber | 5% |
|
0.25G 1% | |
| 5% | sugar | >999% | 0.06G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.08G 0.1% | |
| 1.9G 11% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 3.4G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.02G | |||
| 3.1MG 0.2% |
|
533% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
|||
|
|
5% | Vitamin C | >999% |
|
|||
| 84MG 8% |
|
>999% | calcium | 5% |
|
2.1MG 0.2% | |
| 7.4MG 41% |
|
>999% | iron | 5% |
|
0.36MG 2% | |
| 276MG 89% |
|
>999% | magnesium | 5% |
|
3.9MG 1% | |
| 669MG 29% |
|
>999% | potassium | 5% |
|
24MG 1% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0MG 0.1% | |
| 0.22MG 20% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0MG 0.3% | |
| 1.5MG 11% |
|
782% | niacin (Vit B3) | 5% |
|
0.17MG 1% | |
| 0.19MG 14% |
|
>999% | Vitamin B6 | 5% |
|
0.01MG 1% | |
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.01MG 0.2% | |
| 87UG 22% |
|
>999% | folate (Vit B9) | 5% |
|
0.23UG 0.1% | |
|
|
5% | Vitamin K | >999% |
|
|||
| 26G 53% |
|
>999% | protein | 5% |
|
0.16G 0.3% | |
|
|
5% | choline | >999% |
|
0.74MG 0.2% | ||
| 0.98MG 81% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.6MG 33% | |
| 816MG 117% |
|
>999% | phosphorus | 5% |
|
3MG 0.4% | |
|
|
5% | selenium | >999% |
|
1UG 2% | ||
| 6.2MG 77% |
|
>999% | zinc | 5% |
|
0.07MG 1% | |
| 13G | >999% | Water | 5% | 0.18G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does oats or ginger contain more calories in 100 grams?Both oats and ginger are high in calories. Oat has 20% more calories than ginger - oat has 389 calories in 100g and ginger has 335 calories.
Does oats or ginger have more carbohydrates?
By weight, both oats and ginger are high in carbohydrates. oat is very similar to oat for carbohydrates - oat has 66.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does oats or ginger contain more calcium?
Both oats and ginger are high in calcium. Ginger has 110% more calcium than oat - oat has 54mg of calcium in 100 grams and ginger has 114mg of calcium.
Does oats or ginger contain more iron?
Both oats and ginger are high in iron. Ginger has 320% more iron than oat - oat has 4.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does oats or ginger contain more potassium?
Both oats and ginger are high in potassium. Ginger has 210% more potassium than oat - oat has 429mg of potassium in 100 grams and ginger has 1320mg of potassium.