Ginger vs. Beets
Nutrition comparison of Ginger and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and beets:
- Both beets and ginger are high in dietary fiber and potassium.
- Beet has 95.2 times less saturated fat than ginger.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium and iron.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and beet has 87% less calories than ginger - beet has 43 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in carbs, heavier in fat and similar to beets for protein. Ginger has a macronutrient ratio of 12:75:13 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Beets | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 75% | 83% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and beet has 87% less carbohydrates than ginger - beet has 9.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both beets and ginger are high in dietary fiber. Ginger has 404% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Beets and ginger contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 458% more protein than beet - beet has 1.6g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Beet has 95.2 times less saturated fat than ginger - beet has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Beet has 600% more Vitamin C than ginger - beet has 4.9mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Beets and ginger contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Beets and ginger contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Beets and ginger contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both ginger and beets contain significant amounts of thiamin.
| Ginger | Beets | |
|---|---|---|
| Thiamin | 0.046 MG | 0.031 MG |
| Riboflavin | 0.17 MG | 0.04 MG |
| Niacin | 9.62 MG | 0.334 MG |
| Pantothenic acid | 0.477 MG | 0.155 MG |
| Vitamin B6 | 0.626 MG | 0.067 MG |
| Folate | 13 UG | 109 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 613% more calcium than beet - beet has 16mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 23 times more iron than beet - beet has 0.8mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both beets and ginger are high in potassium. Ginger has 306% more potassium than beet - beet has 325mg 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, both ginger and beets contain small amounts of beta-carotene.
| Ginger | Beets | |
|---|---|---|
| beta-carotene | 18 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than beet per 100 grams.
| Ginger | Beets | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.005 G |
| Total | 0.223 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than beet per 100 grams.
| Ginger | Beets | |
|---|---|---|
| linoleic acid | 0.706 G | 0.055 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 (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| 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 beets or ginger contain more calories in 100 grams?Ginger is high in calories and beet has 90% less calories than ginger - beet has 43 calories in 100g and ginger has 335 calories.
Does beets or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and beet has 90% fewer carbohydrates than ginger - beet has 9.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does beets or ginger contain more calcium?
Ginger is a rich source of calcium and it has 610% more calcium than beet - beet has 16mg of calcium in 100 grams and ginger has 114mg of calcium.
Does beets or ginger contain more iron?
Ginger is an abundant source of iron and it has 23 times more iron than beet - beet has 0.8mg of iron in 100 grams and ginger has 19.8mg of iron.
Does beets or ginger contain more potassium?
Both beets and ginger are high in potassium. Ginger has 310% more potassium than beet - beet has 325mg of potassium in 100 grams and ginger has 1320mg of potassium.