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.
Detailed nutritional comparison of kiwi and ginger root is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Ginger Root src

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

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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.