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.
Detailed nutritional comparison of sesame oil and ginger 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: Sesame Oil (Oil, sesame, salad or cooking) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Ginger src

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, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Ginger
Protein ~ 10%
Carbohydrates ~ 80%
Fat 100% 11%
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 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 Sesame Oil or Ginger .

Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Ginger (Spices, ginger, ground) .

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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.

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