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:
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 heavier in carbs, lighter in fat and similar to ginger for protein. Kiwi has a macronutrient ratio of 7:87:7 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Kiwi | Ginger | |
---|---|---|
Protein | 7% | 10% |
Carbohydrates | 87% | 80% |
Fat | 7% | 11% |
Alcohol | ~ | ~ |
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.
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.
Ginger has 62% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and ginger has 3.4g of sugar.
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.
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.
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.
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.
Kiwi has more Vitamin E than ginger - kiwi has 1.5mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
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.
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 |
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.
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.
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.
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 |
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 |
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 Kiwi or Ginger .
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 | |||