Ginger vs. Spinach
Nutrition comparison of Ginger and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and spinach:
- Both spinach and ginger are high in calcium, dietary fiber, iron and potassium.
- Ginger has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Ginger is a great source of protein.
- Spinach has 40.2 times less saturated fat than ginger.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and spinach has 93% less calories than ginger - spinach has 23 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is much lighter in protein, much heavier in carbs and similar to spinach for fat. Ginger has a macronutrient ratio of 10:80:11 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Spinach | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 80% | 49% |
| Fat | 11% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and spinach has 95% less carbohydrates than ginger - spinach has 3.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both spinach and ginger are high in dietary fiber. Ginger has 541% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Spinach and ginger contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 214% more protein than spinach - spinach has 2.9g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Spinach has 40.2 times less saturated fat than ginger - spinach has 0.06g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 39 times more Vitamin C than ginger - spinach has 28.1mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than ginger - spinach has 469ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than ginger - spinach has 2mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 602 times more Vitamin K than ginger - spinach has 482.9ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate. Both ginger and spinach contain significant amounts of thiamin and riboflavin.
| Ginger | Spinach | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.17 MG | 0.189 MG |
| Niacin | 9.62 MG | 0.724 MG |
| Pantothenic acid | 0.477 MG | 0.065 MG |
| Vitamin B6 | 0.626 MG | 0.195 MG |
| Folate | 13 UG | 194 UG |
Minerals
calcium
Both spinach and ginger are high in calcium. Ginger has 15% more calcium than spinach - spinach has 99mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both spinach and ginger are high in iron. Ginger has 631% more iron than spinach - spinach has 2.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both spinach and ginger are high in potassium. Ginger has 137% more potassium than spinach - spinach has 558mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and spinach contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.138 G |
| Total | 0.223 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than spinach per 100 grams.
| Ginger | Spinach | |
|---|---|---|
| linoleic acid | 0.706 G | 0.026 G |
| Total | 0.706 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Ginger or Spinach .
Ginger g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 contain more calories in 100 grams?Ginger is high in calories and spinach has 90% less calories than ginger - spinach has 23 calories in 100g and ginger has 335 calories.
Is spinach or ginger better for protein?
Ginger is a great source of protein and it has 210% more protein than spinach - spinach has 2.9g of protein per 100 grams and ginger has 9g of protein.
Does spinach or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and spinach has 100% fewer carbohydrates than ginger - spinach has 3.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does spinach or ginger contain more calcium?
Both spinach and ginger are high in calcium. Ginger has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and ginger has 114mg of calcium.
Does spinach or ginger contain more iron?
Both spinach and ginger are high in iron. Ginger has 630% more iron than spinach - spinach has 2.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does spinach or ginger contain more potassium?
Both spinach and ginger are high in potassium. Ginger has 140% more potassium than spinach - spinach has 558mg of potassium in 100 grams and ginger has 1320mg of potassium.