Sesame Oil vs. Ginger
Nutrition comparison of Sesame Oil and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and ginger:
- Both ginger and sesame oil are high in calories.
- Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and sesame oil are high in calories. Sesame oil has 164% more calories than ginger - ginger has 335 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, much lighter in carbs and much heavier in fat compared to ginger per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Ginger | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | ~ | 75% |
| Fat | 100% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and sesame oil has less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Ginger is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - ginger has 14.1g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Ginger is a great source of protein and it has more protein than sesame oil - ginger has 9g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and ginger has 82% less saturated fat than sesame oil - ginger has 2.6g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than sesame oil - ginger has 0.7mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Ginger and sesame oil contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil has more Vitamin E than ginger - sesame oil has 1.4mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and sesame oil contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.
The B Vitamins
Ginger has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Ginger | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 9.62 MG |
| Pantothenic acid | ~ | 0.477 MG |
| Vitamin B6 | ~ | 0.626 MG |
| Folate | ~ | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has more calcium than sesame oil - ginger has 114mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Ginger is an excellent source of iron and it has more iron than sesame oil - ginger has 19.8mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Ginger is an excellent source of potassium and it has more potassium than sesame oil - ginger has 1320mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame oil and ginger contain significant amounts of alpha linoleic acid (ALA).
| Sesame Oil | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.223 G |
| Total | 0.3 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than ginger per 100 grams.
| Sesame Oil | Ginger | |
|---|---|---|
| linoleic acid | 41.3 G | 0.706 G |
| Total | 41.3 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.
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Ginger (Spices, ginger, ground) .
Sesame Oil g
()
|
Daily Values (%) |
Ginger 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 ginger or sesame oil contain more calories in 100 grams?Both ginger and sesame oil are high in calories. Sesame oil has 160% more calories than ginger - ginger has 335 calories in 100g and sesame oil has 884 calories.
Does ginger or sesame oil have more carbohydrates?
By weight, ginger is high in carbohydrates and sesame oil has fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and sesame oil has no carbs..
Does ginger or sesame oil contain more calcium?
Ginger is a rich source of calcium and it has more calcium than sesame oil - ginger has 114mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does ginger or sesame oil contain more iron?
Ginger is an abundant source of iron and it has more iron than sesame oil - ginger has 19.8mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does ginger or sesame oil contain more potassium?
Ginger is a rich source of potassium and it has more potassium than sesame oil - ginger has 1320mg of potassium in 100 grams and sesame oil does not contain significant amounts.