Kiwi vs. Ginger Root
Nutrition comparison of Kiwi and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and ginger root:
- Both kiwi and ginger root are high in potassium.
- Ginger root has 4.2 times less sugar than kiwi.
- Ginger root has more niacin and Vitamin B6.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and ginger root contain similar amounts of calories - kiwi has 61 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to ginger root per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Ginger Root | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 87% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and ginger root contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than ginger root - kiwi has 3g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Ginger root has 4.2 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Kiwi and ginger root contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both kiwi and ginger root are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 17 times more Vitamin C than ginger root - kiwi has 92.7mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin A
Kiwi and ginger root contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Kiwi and ginger root contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Kiwi has 402 times more Vitamin K than ginger root - kiwi has 40.3ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Ginger root has more niacin and Vitamin B6. Both kiwi and ginger root contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Kiwi | Ginger Root | |
|---|---|---|
| Thiamin | 0.027 MG | 0.025 MG |
| Riboflavin | 0.025 MG | 0.034 MG |
| Niacin | 0.341 MG | 0.75 MG |
| Pantothenic acid | 0.183 MG | 0.203 MG |
| Vitamin B6 | 0.063 MG | 0.16 MG |
| Folate | 25 UG | 11 UG |
Minerals
calcium
Kiwi has 113% more calcium than ginger root - kiwi has 34mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Kiwi and ginger root contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both kiwi and ginger root are high in potassium. Ginger root has 33% more potassium than kiwi - kiwi has 312mg 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 kiwi and ginger root contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.034 G |
| Total | 0.042 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than ginger root per 100 grams.
| Kiwi | Ginger Root | |
|---|---|---|
| linoleic acid | 0.246 G | 0.12 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Ginger Root (Ginger root, raw) .
Kiwi 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 kiwi or ginger root contain more calories in 100 grams?Kiwi and ginger root contain similar amounts of calories - kiwi has 61 calories in 100g and ginger root has 80 calories.
Does kiwi or ginger root have more carbohydrates?
By weight, kiwi and ginger root contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does kiwi or ginger root contain more potassium?
Both kiwi and ginger root are high in potassium. Ginger root has 30% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and ginger root has 415mg of potassium.