Raisins vs. Ginger Root
Nutrition comparison of Raisins and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and ginger root:
- Both raisins and ginger root are high in potassium.
- Raisin has more thiamin and riboflavin, however, ginger root contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and ginger root has 73% less calories than raisin - raisin has 296 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, raisins is lighter in carbs and similar to ginger root for protein and fat. Raisins has a macronutrient ratio of 3:95:2 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Ginger Root | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and ginger root has 77% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than ginger root - raisin has 6.8g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Raisin has less sugar than ginger root - ginger root has 1.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and ginger root contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both raisins and ginger root are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Raisins and ginger root contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin E
Ginger root and raisins contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Ginger root and raisins contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and riboflavin, however, ginger root contains more pantothenic acid and folate. Both raisins and ginger root contain significant amounts of niacin and Vitamin B6.
| Raisins | Ginger Root | |
|---|---|---|
| Thiamin | 0.112 MG | 0.025 MG |
| Riboflavin | 0.182 MG | 0.034 MG |
| Niacin | 1.114 MG | 0.75 MG |
| Pantothenic acid | 0.045 MG | 0.203 MG |
| Vitamin B6 | 0.188 MG | 0.16 MG |
| Folate | 3 UG | 11 UG |
Minerals
calcium
Raisin has 75% more calcium than ginger root - raisin has 28mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Raisin is a great source of iron and it has 332% more iron than ginger root - raisin has 2.6mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both raisins and ginger root are high in potassium. Raisin has 99% more potassium than ginger root - raisin has 825mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and ginger root contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.034 G |
| Total | 0.037 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and ginger root contain significant amounts of linoleic acid.
| Raisins | Ginger Root | |
|---|---|---|
| linoleic acid | 0.122 G | 0.12 G |
| Total | 0.122 G | 0.12 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: Raisins (Raisins, seeded) and Ginger Root (Ginger root, raw) .
Raisins g
()
|
Daily Values (%) |
Ginger Root 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 raisins or ginger root contain more calories in 100 grams?Raisin is high in calories and ginger root has 70% less calories than raisin - raisin has 296 calories in 100g and ginger root has 80 calories.
Does raisins or ginger root have more carbohydrates?
By weight, raisin is high in carbohydrates and ginger root has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does raisins or ginger root contain more potassium?
Both raisins and ginger root are high in potassium. Raisin has 100% more potassium than ginger root - raisin has 825mg of potassium in 100 grams and ginger root has 415mg of potassium.