Ginger Root vs. Spinach
Nutrition comparison of Ginger Root and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger root
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger root and spinach:
- Both spinach and ginger root are high in potassium.
- Spinach has 3.9 times less carbohydrates than ginger root.
- Spinach has 71% less calories than ginger root.
- Spinach has more thiamin, riboflavin and folate, however, ginger root contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Ginger Root (Ginger root, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 71% less calories than ginger root - spinach has 23 calories per 100 grams and ginger root has 80 calories.
| Ginger Root | Spinach | |
|---|---|---|
| Protein | ~ | 40% |
| Carbohydrates | 100% | 49% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.9 times less carbohydrates than ginger root - spinach has 3.6g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Spinach and ginger root contain similar amounts of dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Spinach and ginger root contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Spinach and ginger root contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both spinach and ginger root are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 462% more Vitamin C than ginger root - spinach has 28.1mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than ginger root - spinach has 469ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Spinach has 681% more Vitamin E than ginger root - spinach has 2mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 4828 times more Vitamin K than ginger root - spinach has 482.9ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, ginger root contains more pantothenic acid. Both ginger root and spinach contain significant amounts of niacin and Vitamin B6.
| Ginger Root | Spinach | |
|---|---|---|
| Thiamin | 0.025 MG | 0.078 MG |
| Riboflavin | 0.034 MG | 0.189 MG |
| Niacin | 0.75 MG | 0.724 MG |
| Pantothenic acid | 0.203 MG | 0.065 MG |
| Vitamin B6 | 0.16 MG | 0.195 MG |
| Folate | 11 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 519% more calcium than ginger root - spinach has 99mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Spinach is a great source of iron and it has 352% more iron than ginger root - spinach has 2.7mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both spinach and ginger root are high in potassium. Spinach has 34% more potassium than ginger root - spinach has 558mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Ginger Root | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.138 G |
| Total | 0.034 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, ginger root has more linoleic acid than spinach per 100 grams.
| Ginger Root | Spinach | |
|---|---|---|
| linoleic acid | 0.12 G | 0.026 G |
| Total | 0.12 G | 0.026 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: Ginger Root (Ginger root, raw) and Spinach (Spinach, raw) .
Ginger Root g
()
|
Daily Values (%) |
Spinach 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 spinach or ginger root contain more calories in 100 grams?Spinach has 70% less calories than ginger root - spinach has 23 calories in 100g and ginger root has 80 calories.
Is spinach or ginger root better for protein?
Spinach and ginger root contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and ginger root has 1.8g of protein.
Does spinach or ginger root have more carbohydrates?
By weight, spinach has 3.9 times fewer carbohydrates than ginger root - spinach has 3.6g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does spinach or ginger root contain more calcium?
Spinach is a rich source of calcium and it has 520% more calcium than ginger root - spinach has 99mg of calcium in 100 grams and ginger root has 16mg of calcium.
Does spinach or ginger root contain more potassium?
Both spinach and ginger root are high in potassium. Spinach has 30% more potassium than ginger root - spinach has 558mg of potassium in 100 grams and ginger root has 415mg of potassium.