Garlic vs. Ginger Root
Nutrition comparison of Garlic and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and ginger root:
- Both garlic and ginger root are high in potassium.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, ginger root contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and ginger root has 46% less calories than garlic - garlic has 149 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to ginger root for fat. Garlic has a macronutrient ratio of 18:82:0 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Ginger Root | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and ginger root has 46% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Garlic and ginger root contain similar amounts of dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Garlic and ginger root contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Garlic has 249% more protein than ginger root - garlic has 6.4g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both garlic and ginger root are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 524% more Vitamin C than ginger root - garlic has 31.2mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin A
Garlic and ginger root contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Garlic and ginger root contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Garlic and ginger root contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, ginger root contains more folate. Both garlic and ginger root contain significant amounts of niacin.
| Garlic | Ginger Root | |
|---|---|---|
| Thiamin | 0.2 MG | 0.025 MG |
| Riboflavin | 0.11 MG | 0.034 MG |
| Niacin | 0.7 MG | 0.75 MG |
| Pantothenic acid | 0.596 MG | 0.203 MG |
| Vitamin B6 | 1.235 MG | 0.16 MG |
| Folate | 3 UG | 11 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 10 times more calcium than ginger root - garlic has 181mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Garlic has 183% more iron than ginger root - garlic has 1.7mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both garlic and ginger root are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic and ginger root contain significant amounts of alpha linoleic acid (ALA).
| Garlic | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.034 G |
| Total | 0.02 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, both garlic and ginger root contain significant amounts of linoleic acid.
| Garlic | Ginger Root | |
|---|---|---|
| linoleic acid | 0.229 G | 0.12 G |
| Total | 0.229 G | 0.12 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: Garlic (Garlic, raw) and Ginger Root (Ginger root, raw) .
Garlic g
()
|
Daily Values (%) |
Ginger Root 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 garlic or ginger root contain more calories in 100 grams?Garlic is high in calories and ginger root has 50% less calories than garlic - garlic has 149 calories in 100g and ginger root has 80 calories.
Does garlic or ginger root have more carbohydrates?
By weight, garlic is high in carbohydrates and ginger root has 50% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does garlic or ginger root contain more calcium?
Garlic is a rich source of calcium and it has 10 times more calcium than ginger root - garlic has 181mg of calcium in 100 grams and ginger root has 16mg of calcium.
Does garlic or ginger root contain more potassium?
Both garlic and ginger root are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and ginger root has 415mg of potassium.