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  6. Spinach vs. Ginger

Spinach vs. Ginger — In-Depth Nutrition Comparison

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The main differences between Spinach and Ginger

  • Spinach is richer than Ginger in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Vitamin E , Calcium, Magnesium, and Vitamin B6.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Ginger root, raw.

Infographic

Spinach 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.
Spinach
Spinach
8
:
2
Ginger
Ginger
Contains more Calcium +750%
Contains more Iron +495%
Contains more Magnesium +102.3%
Contains more Phosphorus +64.7%
Contains more Potassium +12.3%
Contains more Zinc +123.5%
Contains more Manganese +308.3%
Contains more Selenium +114.3%
Contains less Sodium -81.4%
Contains more Copper +29.9%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +750%
Contains more Iron +495%
Contains more Magnesium +102.3%
Contains more Phosphorus +64.7%
Contains more Potassium +12.3%
Contains more Zinc +123.5%
Contains more Manganese +308.3%
Contains more Selenium +114.3%
Contains less Sodium -81.4%
Contains more Copper +29.9%

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.
Spinach
Spinach
8
:
2
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +96%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +594.1%
Contains more Vitamin B6 +51.3%
Contains more Folate +1227.3%
Contains more Vitamin K +493500%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +40%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +700%
Contains more Vitamin C +96%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +594.1%
Contains more Vitamin B6 +51.3%
Contains more Folate +1227.3%
Contains more Vitamin K +493500%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Ginger
Ginger
Contains more Protein +63.2%
Contains more Water +15.6%
Contains more Other +135.1%
Contains more Fats +188.5%
Contains more Carbs +373.9%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +63.2%
Contains more Water +15.6%
Contains more Other +135.1%
Contains more Fats +188.5%
Contains more Carbs +373.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Ginger
Ginger
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +41.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +2466.7%
Contains more Polyunsaturated fat +41.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Ginger Opinion
Net carbs 1.35g 15.77g Ginger
Protein 2.97g 1.82g Spinach
Fats 0.26g 0.75g Ginger
Carbs 3.75g 17.77g Ginger
Calories 23kcal 80kcal Ginger
Sugar 0.43g 1.7g Spinach
Fiber 2.4g 2g Spinach
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.6mg Spinach
Magnesium 87mg 43mg Spinach
Phosphorus 56mg 34mg Spinach
Potassium 466mg 415mg Spinach
Sodium 70mg 13mg Ginger
Zinc 0.76mg 0.34mg Spinach
Copper 0.174mg 0.226mg Ginger
Manganese 0.935mg 0.229mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.26mg Spinach
Vitamin C 9.8mg 5mg Spinach
Vitamin B1 0.095mg 0.025mg Spinach
Vitamin B2 0.236mg 0.034mg Spinach
Vitamin B3 0.49mg 0.75mg Ginger
Vitamin B5 0.145mg 0.203mg Ginger
Vitamin B6 0.242mg 0.16mg Spinach
Folate 146µg 11µg Spinach
Vitamin K 493.6µg 0.1µg Spinach
Tryptophan 0.04mg 0.012mg Spinach
Threonine 0.127mg 0.036mg Spinach
Isoleucine 0.152mg 0.051mg Spinach
Leucine 0.231mg 0.074mg Spinach
Lysine 0.182mg 0.057mg Spinach
Methionine 0.055mg 0.013mg Spinach
Phenylalanine 0.134mg 0.045mg Spinach
Valine 0.168mg 0.073mg Spinach
Histidine 0.066mg 0.03mg Spinach
Saturated Fat 0.043g 0.203g Spinach
Monounsaturated Fat 0.006g 0.154g Ginger
Polyunsaturated fat 0.109g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
9%
Ginger
Minerals Daily Need Coverage Score
52%
Spinach
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.27g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.