Comparing Nutrients in 300 calories Garlic VS Ginger Root

Weight per 300 calories

• Garlic: 201g
• Ginger Root: 375g

Garlic has 1.9 times more energy per 100g than Ginger Root. It has average energy density when compared to other foods. Raw Ginger Root having average energy density.

Which food has more nutrients per 300 calories - Garlic or Ginger Root?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Ginger Root	9%	8%	83%

Macro Nutrients

	Garlic	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	2.78% 2g	8.8% 6.38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.23g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	23% 13g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Garlic	Ginger Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6.04μg	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.8% 63mg	21% 18.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.07% 0.16mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.85% 3.42μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Ginger Root	Recommended Dietary Allowance
Calcium	36.4% 364mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42.8% 3.42mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	12% 50.3mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	37.3% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44% 308mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.34mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.2% 118g	8% 296g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic vs Ginger Root:

• Raw Garlic has 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Ginger Root.
• While Raw Ginger Root contains 2 times more Vitamin B3, 6.8 times more Vitamin B9 and 6.1 times more Vitamin E than Raw Garlic.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Garlic vs Ginger Root:

• Raw Garlic has 6.1 times more Calcium, 1.5 times more Iron, 3.9 times more Manganese, 2.4 times more Phosphorus, 10.9 times more Selenium and 1.8 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 1.4 times more Copper, 3.2 times more Magnesium, 1.9 times more Potassium, 1.4 times more Sodium and 2.5 times more Water than Raw Garlic.

Comparison of macro-nutrients per 300 calories:

• Raw Garlic has 1.9 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 3.2 times more Omega 3, 3.2 times more Sugars and 1.8 times more Fiber than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.