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  6. Ginger vs. Kale

Ginger vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Ginger and Kale

  • Ginger has more Copper, Magnesium, Potassium, and Choline, however, Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium.
  • Kale covers your daily Vitamin K needs 681% more than Ginger.
  • Kale has 72 times less Choline than Ginger. Ginger has 28.8mg of Choline, while Kale has 0.4mg.

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

Infographic

Ginger vs Kale 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
Ginger
6
:
4
Kale
Kale
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%
Contains more Calcium +350%
Contains more Iron +50%
Contains more Manganese +81.7%
Contains more Selenium +28.6%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
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%
Contains more Calcium +350%
Contains more Iron +50%
Contains more Manganese +81.7%
Contains more Selenium +28.6%

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
Ginger
3
:
7
Kale
Kale
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +15.9%
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%
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%
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%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +15.9%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Kale
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
9%
Ginger
258%
Kale
Minerals Daily Need Coverage Score
23%
Ginger
22%
Kale

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