Orange vs. Ginger
Nutrition comparison of Orange and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and ginger:
- Both orange and ginger are high in calcium and dietary fiber.
- Ginger has 63% less sugar than orange.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron and potassium.
- Orange has 102.9 times less saturated fat than ginger.
- Orange has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and orange has 86% less calories than ginger - orange has 46 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. Orange has a macronutrient ratio of 6:91:4 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Ginger | |
|---|---|---|
| Protein | 6% | 12% |
| Carbohydrates | 91% | 75% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and orange has 84% less carbohydrates than ginger - orange has 11.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both orange and ginger are high in dietary fiber. Ginger has 488% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Ginger has 63% less sugar than orange - orange has 9.1g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 11 times more protein than orange - orange has 0.7g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Orange has 102.9 times less saturated fat than ginger - orange has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 63 times more Vitamin C than ginger - orange has 45mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Orange and ginger contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Orange and ginger contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and orange contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6. Both orange and ginger contain significant amounts of pantothenic acid and folate.
| Orange | Ginger | |
|---|---|---|
| Thiamin | 0.1 MG | 0.046 MG |
| Riboflavin | 0.04 MG | 0.17 MG |
| Niacin | 0.4 MG | 9.62 MG |
| Pantothenic acid | 0.25 MG | 0.477 MG |
| Vitamin B6 | 0.051 MG | 0.626 MG |
| Folate | 17 UG | 13 UG |
Minerals
calcium
Both orange and ginger are high in calcium. Ginger has 165% more calcium than orange - orange has 43mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 219 times more iron than orange - orange has 0.09mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 681% more potassium than orange - orange has 169mg 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,
| Orange | Ginger | |
|---|---|---|
| beta-carotene | 71 UG | 18 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.223 G |
| Total | 0.011 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than orange per 100 grams.
| Orange | Ginger | |
|---|---|---|
| linoleic acid | 0.031 G | 0.706 G |
| Total | 0.031 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.
Orange 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 orange or ginger contain more calories in 100 grams?Ginger is high in calories and orange has 90% less calories than ginger - orange has 46 calories in 100g and ginger has 335 calories.
Does orange or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and orange has 80% fewer carbohydrates than ginger - orange has 11.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does orange or ginger contain more calcium?
Both orange and ginger are high in calcium. Ginger has 170% more calcium than orange - orange has 43mg of calcium in 100 grams and ginger has 114mg of calcium.
Does orange or ginger contain more iron?
Ginger is an abundant source of iron and it has 219 times more iron than orange - orange has 0.09mg of iron in 100 grams and ginger has 19.8mg of iron.
Does orange or ginger contain more potassium?
Ginger is a rich source of potassium and it has 680% more potassium than orange - orange has 169mg of potassium in 100 grams and ginger has 1320mg of potassium.