Tumeric vs. Ginger Root
Nutrition comparison of Tumeric and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and ginger root:
- Both ginger root and tumeric are high in potassium.
- Ginger root has 8 times less saturated fat than tumeric.
- Tumeric has more thiamin, riboflavin and pantothenic acid.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and ginger root has 74% less calories than tumeric - ginger root has 80 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is heavier in protein, much lighter in carbs and heavier in fat compared to ginger root per calorie. Tumeric has a macronutrient ratio of 12:79:9 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Ginger Root | |
|---|---|---|
| Protein | 12% | ~ |
| Carbohydrates | 79% | 100% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and ginger root has 74% less carbohydrates than tumeric - ginger root has 17.8g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Tumeric is an excellent source of dietary fiber and it has 10 times more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Ginger root and tumeric contain similar amounts of sugar - ginger root has 1.7g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 432% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Ginger root has 8 times less saturated fat than tumeric - ginger root has 0.2g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and ginger root are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and ginger root does not contain significant amounts.
Vitamins
Vitamin C
Ginger root has 614% more Vitamin C than tumeric - ginger root has 5mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin E
Tumeric has 16 times more Vitamin E than ginger root - ginger root has 0.26mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Ginger root and tumeric contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more thiamin, riboflavin and pantothenic acid. Both tumeric and ginger root contain significant amounts of niacin, Vitamin B6 and folate.
| Tumeric | Ginger Root | |
|---|---|---|
| Thiamin | 0.058 MG | 0.025 MG |
| Riboflavin | 0.15 MG | 0.034 MG |
| Niacin | 1.35 MG | 0.75 MG |
| Pantothenic acid | 0.542 MG | 0.203 MG |
| Vitamin B6 | 0.107 MG | 0.16 MG |
| Folate | 20 UG | 11 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 950% more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 90 times more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both ginger root and tumeric are high in potassium. Tumeric has 401% more potassium than ginger root - ginger root has 415mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Tumeric | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.034 G |
| Total | 0.084 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than ginger root per 100 grams.
| Tumeric | Ginger Root | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.12 G |
| Total | 0.753 G | 0.12 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: Tumeric (Spices, turmeric, ground) and Ginger Root (Ginger root, raw) .
Tumeric g
()
|
Daily Values (%) |
Ginger Root 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 root or tumeric contain more calories in 100 grams?Tumeric is high in calories and ginger root has 70% less calories than tumeric - ginger root has 80 calories in 100g and tumeric has 312 calories.
Does ginger root or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and ginger root has 70% fewer carbohydrates than tumeric - ginger root has 17.8g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does ginger root or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 950% more calcium than ginger root - ginger root has 16mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does ginger root or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 90 times more iron than ginger root - ginger root has 0.6mg of iron in 100 grams and tumeric has 55mg of iron.
Does ginger root or tumeric contain more potassium?
Both ginger root and tumeric are high in potassium. Tumeric has 400% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and tumeric has 2080mg of potassium.