Ginger vs. Garlic
Nutrition comparison of Ginger and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and garlic:
- Both garlic and ginger are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has 28.2 times less saturated fat than ginger.
- Garlic has more thiamin, however, ginger contains more niacin and folate.
- Garlic is an excellent source of Vitamin C.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and ginger are high in calories. Ginger has 125% more calories than garlic - garlic has 149 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Ginger has a macronutrient ratio of 12:75:13 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Garlic | |
|---|---|---|
| Protein | 12% | 18% |
| Carbohydrates | 75% | 82% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and ginger are high in carbohydrates. Ginger has 117% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both garlic and ginger are high in dietary fiber. Ginger has 571% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Garlic and ginger contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 41% more protein than garlic - garlic has 6.4g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Garlic has 28.2 times less saturated fat than ginger - garlic has 0.09g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 43 times more Vitamin C than ginger - garlic has 31.2mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and garlic contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and ginger contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Garlic and ginger contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, however, ginger contains more niacin and folate. Both ginger and garlic contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Ginger | Garlic | |
|---|---|---|
| Thiamin | 0.046 MG | 0.2 MG |
| Riboflavin | 0.17 MG | 0.11 MG |
| Niacin | 9.62 MG | 0.7 MG |
| Pantothenic acid | 0.477 MG | 0.596 MG |
| Vitamin B6 | 0.626 MG | 1.235 MG |
| Folate | 13 UG | 3 UG |
Minerals
calcium
Both garlic and ginger are high in calcium. Garlic has 59% more calcium than ginger - garlic has 181mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 10 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both garlic and ginger are high in potassium. Ginger has 229% more potassium than garlic - garlic has 401mg 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 garlic contain small amounts of beta-carotene.
| Ginger | Garlic | |
|---|---|---|
| beta-carotene | 18 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Ginger | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.02 G |
| Total | 0.223 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than garlic per 100 grams.
| Ginger | Garlic | |
|---|---|---|
| linoleic acid | 0.706 G | 0.229 G |
| Total | 0.706 G | 0.229 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 (%) |
Garlic 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 contain more calories in 100 grams?Both garlic and ginger are high in calories. Ginger has 130% more calories than garlic - garlic has 149 calories in 100g and ginger has 335 calories.
Does garlic or ginger have more carbohydrates?
By weight, both garlic and ginger are high in carbohydrates. ginger has 120% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does garlic or ginger contain more calcium?
Both garlic and ginger are high in calcium. Garlic has 60% more calcium than ginger - garlic has 181mg of calcium in 100 grams and ginger has 114mg of calcium.
Does garlic or ginger contain more iron?
Ginger is an abundant source of iron and it has 10 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does garlic or ginger contain more potassium?
Both garlic and ginger are high in potassium. Ginger has 230% more potassium than garlic - garlic has 401mg of potassium in 100 grams and ginger has 1320mg of potassium.