Lentils vs. Ginger Root
Nutrition comparison of Cooked Lentils and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and ginger root:
- Both ginger root and lentils are high in potassium.
- Lentil has more thiamin, riboflavin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and ginger root has 31% less calories than lentil - ginger root has 80 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much lighter in carbs and similar to ginger root for fat. Lentils has a macronutrient ratio of 30:67:3 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Ginger Root | |
|---|---|---|
| Protein | 30% | ~ |
| Carbohydrates | 67% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Ginger root and lentils contain similar amounts of carbs - ginger root has 17.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 295% more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Ginger root and lentils contain similar amounts of sugar - ginger root has 1.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 396% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both ginger root and lentils are low in saturated fat - ginger root has 0.2g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Ginger root has 233% more Vitamin C than lentil - ginger root has 5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and ginger root contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and lentils contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Ginger root and lentils contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid and folate. Both lentils and ginger root contain significant amounts of niacin and Vitamin B6.
| Lentils | Ginger Root | |
|---|---|---|
| Thiamin | 0.169 MG | 0.025 MG |
| Riboflavin | 0.073 MG | 0.034 MG |
| Niacin | 1.06 MG | 0.75 MG |
| Pantothenic acid | 0.638 MG | 0.203 MG |
| Vitamin B6 | 0.178 MG | 0.16 MG |
| Folate | 181 UG | 11 UG |
Minerals
calcium
Ginger root and lentils contain similar amounts of calcium - ginger root has 16mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 455% more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both ginger root and lentils are high in potassium. Ginger root has 12% more potassium than lentil - ginger root has 415mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and ginger root contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.034 G |
| Total | 0.037 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and ginger root contain significant amounts of linoleic acid.
| Lentils | Ginger Root | |
|---|---|---|
| linoleic acid | 0.137 G | 0.12 G |
| Total | 0.137 G | 0.12 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Ginger Root (Ginger root, raw) .
Cooked Lentils g
()
|
Daily Values (%) |
Ginger Root g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ginger root or lentils contain more calories in 100 grams?Lentil is high in calories and ginger root has 30% less calories than lentil - ginger root has 80 calories in 100g and lentil has 116 calories.
Does ginger root or lentils have more carbohydrates?
By weight, ginger root and lentils contain similar amounts of carbs - ginger root has 17.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does ginger root or lentils contain more iron?
Lentil is an abundant source of iron and it has 460% more iron than ginger root - ginger root has 0.6mg of iron in 100 grams and lentil has 3.3mg of iron.
Does ginger root or lentils contain more potassium?
Both ginger root and lentils are high in potassium. Ginger root has 10% more potassium than lentil - ginger root has 415mg of potassium in 100 grams and lentil has 369mg of potassium.