Ginger Root vs. Kale
Nutrition comparison of Ginger Root and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger root
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger root and kale:
- Both kale and ginger root are high in potassium.
- Kale has 56% less calories than ginger root.
- Kale has 75% less carbohydrates than ginger root.
- Kale has more thiamin, riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Ginger Root (Ginger root, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 56% less calories than ginger root - kale has 35 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, ginger root is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Ginger root has a macronutrient ratio of 0:100:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger Root | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 75% less carbohydrates than ginger root - kale has 4.4g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than ginger root - kale has 4.1g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Kale and ginger root contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Kale and ginger root contain similar amounts of protein - kale has 2.9g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both kale and ginger root are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 17 times more Vitamin C than ginger root - kale has 93.4mg of Vitamin C per 100 grams and ginger root has 5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than ginger root - kale has 241ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Kale and ginger root contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 3895 times more Vitamin K than ginger root - kale has 389.6ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate. Both ginger root and kale contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Ginger Root | Kale | |
|---|---|---|
| Thiamin | 0.025 MG | 0.113 MG |
| Riboflavin | 0.034 MG | 0.347 MG |
| Niacin | 0.75 MG | 1.18 MG |
| Pantothenic acid | 0.203 MG | 0.37 MG |
| Vitamin B6 | 0.16 MG | 0.147 MG |
| Folate | 11 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 14 times more calcium than ginger root - kale has 254mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Kale has 167% more iron than ginger root - kale has 1.6mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Both kale and ginger root are high in potassium. Ginger root has 19% more potassium than kale - kale has 348mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Ginger Root | Kale | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.378 G |
| Total | 0.034 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than ginger root per 100 grams.
| Ginger Root | Kale | |
|---|---|---|
| linoleic acid | 0.12 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.12 G | 0.294 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 Kale (Kale, raw) .
Ginger Root g
()
|
Daily Values (%) |
Kale 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 kale or ginger root contain more calories in 100 grams?Kale has 60% less calories than ginger root - kale has 35 calories in 100g and ginger root has 80 calories.
Does kale or ginger root have more carbohydrates?
By weight, kale has 80% fewer carbohydrates than ginger root - kale has 4.4g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does kale or ginger root contain more calcium?
Kale is a rich source of calcium and it has 14 times more calcium than ginger root - kale has 254mg of calcium in 100 grams and ginger root has 16mg of calcium.
Does kale or ginger root contain more potassium?
Both kale and ginger root are high in potassium. Ginger root has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and ginger root has 415mg of potassium.