Almonds vs. Ginger
Nutrition comparison of Almonds and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and ginger:
- Both almonds and ginger are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more thiamin, riboflavin and folate, however, ginger contains more niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and ginger are high in calories. Almond has 73% more calories than ginger - almond has 579 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to ginger for protein. Almonds has a macronutrient ratio of 14:14:73 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Ginger | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 14% | 75% |
| Fat | 73% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and almond has 70% less carbohydrates than ginger - almond has 21.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both almonds and ginger are high in dietary fiber. Ginger has 13% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Almonds and ginger contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both almonds and ginger are high in protein. Almond has 136% more protein than ginger - almond has 21.2g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Ginger has 32% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
trans fat
Both almonds and ginger are low in trans fat - almond has 0.02g of trans fat per 100 grams and ginger does not contain significant amounts.
Vitamins
Vitamin C
Ginger has more Vitamin C than almond - ginger has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Ginger and almonds contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than ginger - almond has 25.6mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and almonds contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, ginger contains more niacin and Vitamin B6. Both almonds and ginger contain significant amounts of pantothenic acid.
| Almonds | Ginger | |
|---|---|---|
| Thiamin | 0.205 MG | 0.046 MG |
| Riboflavin | 1.138 MG | 0.17 MG |
| Niacin | 3.618 MG | 9.62 MG |
| Pantothenic acid | 0.471 MG | 0.477 MG |
| Vitamin B6 | 0.137 MG | 0.626 MG |
| Folate | 44 UG | 13 UG |
Minerals
calcium
Both almonds and ginger are high in calcium. Almond has 136% more calcium than ginger - almond has 269mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both almonds and ginger are high in iron. Ginger has 434% more iron than almond - almond has 3.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both almonds and ginger are high in potassium. Ginger has 80% more potassium than almond - almond has 733mg 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, both almonds and ginger contain small amounts of beta-carotene.
| Almonds | Ginger | |
|---|---|---|
| beta-carotene | 1 UG | 18 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.223 G |
| Total | 0.003 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than ginger per 100 grams.
| Almonds | Ginger | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.706 G |
| Total | 12.326 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.
Almonds 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 almonds or ginger contain more calories in 100 grams?Both almonds and ginger are high in calories. Almond has 70% more calories than ginger - almond has 579 calories in 100g and ginger has 335 calories.
Does almonds or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and almond has 70% fewer carbohydrates than ginger - almond has 21.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does almonds or ginger contain more calcium?
Both almonds and ginger are high in calcium. Almond has 140% more calcium than ginger - almond has 269mg of calcium in 100 grams and ginger has 114mg of calcium.
Does almonds or ginger contain more iron?
Both almonds and ginger are high in iron. Ginger has 430% more iron than almond - almond has 3.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does almonds or ginger contain more potassium?
Both almonds and ginger are high in potassium. Ginger has 80% more potassium than almond - almond has 733mg of potassium in 100 grams and ginger has 1320mg of potassium.