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  6. Kale vs. Ginger

Kale vs. Ginger — In-Depth Nutrition Comparison

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Significant differences between Kale and Ginger

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium, however, Ginger is richer in Copper, Magnesium, Potassium, and Choline.
  • Kale covers your daily Vitamin K needs 681% more than Ginger.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Ginger root, raw.

Infographic

Kale vs Ginger infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
4
:
6
Ginger
Ginger
Contains more Calcium +350%
Contains more Iron +50%
Contains more Manganese +81.7%
Contains more Selenium +28.6%
Contains more Magnesium +138.9%
Contains more Phosphorus +21.4%
Contains more Potassium +82%
Contains less Sodium -43.5%
Contains more Zinc +41.7%
Contains more Copper +44.9%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +350%
Contains more Iron +50%
Contains more Manganese +81.7%
Contains more Selenium +28.6%
Contains more Magnesium +138.9%
Contains more Phosphorus +21.4%
Contains more Potassium +82%
Contains less Sodium -43.5%
Contains more Zinc +41.7%
Contains more Copper +44.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
7
:
3
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +226.9%
Contains more Vitamin C +720%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +105.9%
Contains more Folate +18.2%
Contains more Vitamin K +816900%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +15.9%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +226.9%
Contains more Vitamin C +720%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +105.9%
Contains more Folate +18.2%
Contains more Vitamin K +816900%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +15.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Ginger
Ginger
Contains more Water +15.6%
Contains more Other +13%
Contains more Fats +87.5%
Contains more Carbs +215.6%
Equal in Protein - 1.82
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Water +15.6%
Contains more Other +13%
Contains more Fats +87.5%
Contains more Carbs +215.6%
Equal in Protein - 1.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Ginger
Ginger
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +25.3%
Contains more Monounsaturated Fat +413.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -74.4%
Contains more Polyunsaturated fat +25.3%
Contains more Monounsaturated Fat +413.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Ginger
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kale Ginger Opinion
Net carbs 3.63g 15.77g Ginger
Protein 1.9g 1.82g Kale
Fats 0.4g 0.75g Ginger
Carbs 5.63g 17.77g Ginger
Calories 28kcal 80kcal Ginger
Sugar 1.25g 1.7g Kale
Fiber 2g 2g
Calcium 72mg 16mg Kale
Iron 0.9mg 0.6mg Kale
Magnesium 18mg 43mg Ginger
Phosphorus 28mg 34mg Ginger
Potassium 228mg 415mg Ginger
Sodium 23mg 13mg Ginger
Zinc 0.24mg 0.34mg Ginger
Copper 0.156mg 0.226mg Ginger
Manganese 0.416mg 0.229mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.26mg Kale
Vitamin C 41mg 5mg Kale
Vitamin B1 0.053mg 0.025mg Kale
Vitamin B2 0.07mg 0.034mg Kale
Vitamin B3 0.5mg 0.75mg Ginger
Vitamin B5 0.049mg 0.203mg Ginger
Vitamin B6 0.138mg 0.16mg Ginger
Folate 13µg 11µg Kale
Vitamin K 817µg 0.1µg Kale
Tryptophan 0.023mg 0.012mg Kale
Threonine 0.085mg 0.036mg Kale
Isoleucine 0.114mg 0.051mg Kale
Leucine 0.133mg 0.074mg Kale
Lysine 0.114mg 0.057mg Kale
Methionine 0.018mg 0.013mg Kale
Phenylalanine 0.097mg 0.045mg Kale
Valine 0.104mg 0.073mg Kale
Histidine 0.04mg 0.03mg Kale
Saturated Fat 0.052g 0.203g Kale
Monounsaturated Fat 0.03g 0.154g Ginger
Polyunsaturated fat 0.193g 0.154g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
258%
Kale
9%
Ginger
Minerals Daily Need Coverage Score
22%
Kale
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.151g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.5)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.