Ginger vs. Broccoli
Nutrition comparison of Ginger and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and broccoli:
- Both broccoli and ginger are high in calcium, dietary fiber and potassium.
- Broccoli has 21.8 times less saturated fat than ginger.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Ginger has more niacin and Vitamin B6, however, broccoli contains more folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and broccoli has 90% less calories than ginger - broccoli has 34 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in protein, heavier in carbs and heavier in fat compared to broccoli per calorie. Ginger has a macronutrient ratio of 12:75:13 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Broccoli | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 75% | 65% |
| Fat | 13% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and broccoli has 91% less carbohydrates than ginger - broccoli has 6.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both broccoli and ginger are high in dietary fiber. Ginger has 442% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Broccoli and ginger contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 218% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Broccoli has 21.8 times less saturated fat than ginger - broccoli has 0.11g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 126 times more Vitamin C than ginger - broccoli has 89.2mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than ginger - broccoli has 31ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than ginger - broccoli has 0.78mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has 126 times more Vitamin K than ginger - broccoli has 101.6ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more niacin and Vitamin B6, however, broccoli contains more folate. Both ginger and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Ginger | Broccoli | |
|---|---|---|
| Thiamin | 0.046 MG | 0.071 MG |
| Riboflavin | 0.17 MG | 0.117 MG |
| Niacin | 9.62 MG | 0.639 MG |
| Pantothenic acid | 0.477 MG | 0.573 MG |
| Vitamin B6 | 0.626 MG | 0.175 MG |
| Folate | 13 UG | 63 UG |
Minerals
calcium
Both broccoli and ginger are high in calcium. Ginger has 143% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 26 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both broccoli and ginger are high in potassium. Ginger has 318% more potassium than broccoli - broccoli has 316mg 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,
| Ginger | Broccoli | |
|---|---|---|
| beta-carotene | 18 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Ginger | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.0215 G |
| Total | 0.223 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than broccoli per 100 grams.
| Ginger | Broccoli | |
|---|---|---|
| linoleic acid | 0.706 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.706 G | 0.055 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.
Ginger g
()
|
Daily Values (%) |
Broccoli 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 broccoli or ginger contain more calories in 100 grams?Ginger is high in calories and broccoli has 90% less calories than ginger - broccoli has 34 calories in 100g and ginger has 335 calories.
Does broccoli or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and broccoli has 90% fewer carbohydrates than ginger - broccoli has 6.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does broccoli or ginger contain more calcium?
Both broccoli and ginger are high in calcium. Ginger has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and ginger has 114mg of calcium.
Does broccoli or ginger contain more iron?
Ginger is an abundant source of iron and it has 26 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and ginger has 19.8mg of iron.
Does broccoli or ginger contain more potassium?
Both broccoli and ginger are high in potassium. Ginger has 320% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and ginger has 1320mg of potassium.