Kiwi vs. Ginger
Nutrition comparison of Kiwi and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and ginger:
- Both kiwi and ginger are high in dietary fiber and potassium.
- Ginger has 62% less sugar than kiwi.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium and iron.
- Kiwi has 88.6 times less saturated fat than ginger.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and kiwi has 82% less calories than ginger - kiwi has 61 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Ginger | |
|---|---|---|
| Protein | 7% | 12% |
| Carbohydrates | 87% | 75% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and kiwi has 80% less carbohydrates than ginger - kiwi has 14.7g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both kiwi and ginger are high in dietary fiber. Ginger has 370% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Ginger has 62% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 688% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Kiwi has 88.6 times less saturated fat than ginger - kiwi has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 131 times more Vitamin C than ginger - kiwi has 92.7mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Kiwi and ginger contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Kiwi has more Vitamin E than ginger - kiwi has 1.5mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Kiwi has 49 times more Vitamin K than ginger - kiwi has 40.3ug 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. Both kiwi and ginger contain significant amounts of thiamin and folate.
| Kiwi | Ginger | |
|---|---|---|
| Thiamin | 0.027 MG | 0.046 MG |
| Riboflavin | 0.025 MG | 0.17 MG |
| Niacin | 0.341 MG | 9.62 MG |
| Pantothenic acid | 0.183 MG | 0.477 MG |
| Vitamin B6 | 0.063 MG | 0.626 MG |
| Folate | 25 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 235% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 62 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both kiwi and ginger are high in potassium. Ginger has 323% more potassium than kiwi - kiwi has 312mg 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, ginger has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.223 G |
| Total | 0.042 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than kiwi per 100 grams.
| Kiwi | Ginger | |
|---|---|---|
| linoleic acid | 0.246 G | 0.706 G |
| Total | 0.246 G | 0.706 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.
Kiwi g
()
|
Daily Values (%) |
Ginger 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 kiwi or ginger contain more calories in 100 grams?Ginger is high in calories and kiwi has 80% less calories than ginger - kiwi has 61 calories in 100g and ginger has 335 calories.
Does kiwi or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and kiwi has 80% fewer carbohydrates than ginger - kiwi has 14.7g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does kiwi or ginger contain more calcium?
Ginger is a rich source of calcium and it has 240% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and ginger has 114mg of calcium.
Does kiwi or ginger contain more iron?
Ginger is an abundant source of iron and it has 62 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and ginger has 19.8mg of iron.
Does kiwi or ginger contain more potassium?
Both kiwi and ginger are high in potassium. Ginger has 320% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and ginger has 1320mg of potassium.