Ginger vs. Tumeric
Nutrition comparison of Ginger and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and tumeric:
- Both ginger and tumeric are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Ginger has more niacin and Vitamin B6.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and tumeric are high in calories. Ginger has a little more calories (7%) than tumeric by weight - ginger has 335 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, ginger is lighter in carbs, heavier in fat and similar to tumeric for protein. Ginger has a macronutrient ratio of 12:75:13 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Tumeric | |
|---|---|---|
| Protein | 12% | 12% |
| Carbohydrates | 75% | 79% |
| Fat | 13% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both ginger and tumeric are high in carbohydrates. Ginger has a little more carbohydrates (7%) than tumeric by weight - ginger has 71.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both ginger and tumeric are high in dietary fiber. Tumeric has 61% more dietary fiber than ginger - ginger has 14.1g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Ginger and tumeric contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Both ginger and tumeric are high in protein. Ginger is very similar to ginger for protein - ginger has 9g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Ginger and tumeric contain similar amounts of saturated fat - ginger has 2.6g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and ginger are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and ginger does not contain significant amounts.
Vitamins
Vitamin C
Ginger and tumeric contain similar amounts of Vitamin C - ginger has 0.7mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Ginger and tumeric contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has more Vitamin E than ginger - tumeric has 4.4mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and tumeric contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Ginger has more niacin and Vitamin B6. Both ginger and tumeric contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Ginger | Tumeric | |
|---|---|---|
| Thiamin | 0.046 MG | 0.058 MG |
| Riboflavin | 0.17 MG | 0.15 MG |
| Niacin | 9.62 MG | 1.35 MG |
| Pantothenic acid | 0.477 MG | 0.542 MG |
| Vitamin B6 | 0.626 MG | 0.107 MG |
| Folate | 13 UG | 20 UG |
Minerals
calcium
Both ginger and tumeric are high in calcium. Tumeric has 47% more calcium than ginger - ginger has 114mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both ginger and tumeric are high in iron. Tumeric has 178% more iron than ginger - ginger has 19.8mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both ginger and tumeric are high in potassium. Tumeric has 108% more potassium than - ginger has 1320mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than tumeric per 100 grams.
| Ginger | Tumeric | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.084 G |
| Total | 0.223 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, both ginger and tumeric contain significant amounts of linoleic acid.
| Ginger | Tumeric | |
|---|---|---|
| linoleic acid | 0.706 G | 0.672 G |
| other omega 6 | ~ | 0.081 G |
| Total | 0.706 G | 0.753 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.
Ginger g
()
|
Daily Values (%) |
Tumeric 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 ginger or tumeric contain more calories in 100 grams?Both ginger and tumeric are high in calories. Ginger has a little more calories ( 10%) than tumeric by weight - ginger has 335 calories in 100g and tumeric has 312 calories.
Does ginger or tumeric have more carbohydrates?
By weight, both ginger and tumeric are high in carbohydrates. ginger has a little more carbohydrates ( 10%) than tumeric by weight - ginger has 71.6g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does ginger or tumeric contain more calcium?
Both ginger and tumeric are high in calcium. Tumeric has 50% more calcium than ginger - ginger has 114mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does ginger or tumeric contain more iron?
Both ginger and tumeric are high in iron. Tumeric has 180% more iron than ginger - ginger has 19.8mg of iron in 100 grams and tumeric has 55mg of iron.
Does ginger or tumeric contain more potassium?
Both ginger and tumeric are high in potassium. Tumeric has 110% more potassium than - ginger has 1320mg of potassium in 100 grams and tumeric has 2080mg of potassium.