Apple vs. Ginger
Nutrition comparison of Apple and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and ginger:
- Both ginger and apple are high in dietary fiber.
- Apple has 91.8 times less saturated fat than ginger.
- Ginger has 67% less sugar than apple.
- Ginger has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Ginger is high in calories and apple has 84% less calories than ginger - ginger has 335 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to ginger per calorie. Apple has a macronutrient ratio of 2:96:3 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Ginger | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 96% | 75% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and apple has 81% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both ginger and apple are high in dietary fiber. Ginger has 488% more dietary fiber than apple - ginger has 14.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Ginger has 67% less sugar than apple - ginger has 3.4g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 33 times more protein than apple - ginger has 9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 91.8 times less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 557% more Vitamin C than ginger - ginger has 0.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Ginger and apple contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Apple and ginger contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and apple contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and ginger contain significant amounts of thiamin.
| Apple | Ginger | |
|---|---|---|
| Thiamin | 0.017 MG | 0.046 MG |
| Riboflavin | 0.026 MG | 0.17 MG |
| Niacin | 0.091 MG | 9.62 MG |
| Pantothenic acid | 0.061 MG | 0.477 MG |
| Vitamin B6 | 0.041 MG | 0.626 MG |
| Folate | 3 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 18 times more calcium than apple - ginger has 114mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Ginger is an excellent source of iron and it has 164 times more iron than apple - ginger has 19.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Ginger is an excellent source of potassium and it has 11 times more potassium than apple - ginger has 1320mg of potassium per 100 grams and apple has 107mg 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 apple and ginger contain significant amounts of beta-carotene.
| Apple | Ginger | |
|---|---|---|
| beta-carotene | 27 UG | 18 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.223 G |
| Total | 0.009 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than apple per 100 grams.
| Apple | Ginger | |
|---|---|---|
| linoleic acid | 0.043 G | 0.706 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Ginger is high in calories and apple has 80% less calories than ginger - ginger has 335 calories in 100g and apple has 52 calories.
Does ginger or apple have more carbohydrates?
By weight, ginger is high in carbohydrates and apple has 80% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does ginger or apple contain more calcium?
Ginger is a rich source of calcium and it has 18 times more calcium than apple - ginger has 114mg of calcium in 100 grams and apple has 6mg of calcium.
Does ginger or apple contain more iron?
Ginger is an abundant source of iron and it has 164 times more iron than apple - ginger has 19.8mg of iron in 100 grams and apple has 0.12mg of iron.
Does ginger or apple contain more potassium?
Ginger is a rich source of potassium and it has 11 times more potassium than apple - ginger has 1320mg of potassium in 100 grams and apple has 107mg of potassium.