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Ginger vs. Olive oil — In-Depth Nutrition Comparison

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How are ginger and olive oil different?

  • Ginger is higher in copper, vitamin B6, potassium, magnesium, manganese, fiber, and vitamin C; however, olive oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for olive oil is 94% higher.
  • Ginger has less saturated fat.

Ginger root, raw and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Ginger vs Olive oil 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.
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +41400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -84.6%
~equal in Iron ~0.56mg

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.
Ginger
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9500%
Contains more Vitamin EVitamin E +5419.2%
Contains more Vitamin KVitamin K +60100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +13233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +47277.3%
Contains more Poly. FatPolyunsaturated fat +6733.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Olive oil DV% diff.
Monounsaturated fat 0.154g 72.961g 182%
Fats 0.75g 100g 153%
Vitamin E 0.26mg 14.35mg 94%
Polyunsaturated fat 0.154g 10.523g 69%
Saturated fat 0.203g 13.808g 62%
Vitamin K 0.1µg 60.2µg 50%
Calories 80kcal 884kcal 40%
Copper 0.226mg 0mg 25%
Potassium 415mg 1mg 12%
Vitamin B6 0.16mg 0mg 12%
Manganese 0.229mg 0mg 10%
Magnesium 43mg 0mg 10%
Fiber 2g 0g 8%
Carbs 17.77g 0g 6%
Vitamin C 5mg 0mg 6%
Phosphorus 34mg 0mg 5%
Choline 28.8mg 0.3mg 5%
Vitamin B3 0.75mg 0mg 5%
Protein 1.82g 0g 4%
Vitamin B5 0.203mg 0mg 4%
Zinc 0.34mg 0mg 3%
Folate 11µg 0µg 3%
Vitamin B2 0.034mg 0mg 3%
Vitamin B1 0.025mg 0mg 2%
Calcium 16mg 1mg 2%
Selenium 0.7µg 0µg 1%
Net carbs 15.77g 0g N/A
Iron 0.6mg 0.56mg 0%
Sugar 1.7g 0g N/A
Sodium 13mg 2mg 0%
Tryptophan 0.012mg 0mg 0%
Threonine 0.036mg 0mg 0%
Isoleucine 0.051mg 0mg 0%
Leucine 0.074mg 0mg 0%
Lysine 0.057mg 0mg 0%
Methionine 0.013mg 0mg 0%
Phenylalanine 0.045mg 0mg 0%
Valine 0.073mg 0mg 0%
Histidine 0.03mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Ginger
34%
Olive oil
Minerals Daily Need Coverage Score
23%
Ginger
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 10)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 13.605g)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.9)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is richer in vitamins?
Ginger
Ginger is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.