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Ginger vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Ginger and Flour?

  • Ginger is higher in Copper, and Potassium, yet Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Phosphorus.
  • Flour's daily need coverage for Vitamin B1 is 63% more.
  • Ginger has 4 times more Potassium than Flour. While Ginger has 415mg of Potassium, Flour has only 107mg.

We used Ginger root, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Ginger vs Flour 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
4
:
6
Flour
Contains more Magnesium +95.5%
Contains more Potassium +287.9%
Contains more Copper +56.9%
Contains more Iron +673.3%
Contains more Phosphorus +217.6%
Contains less Sodium -84.6%
Contains more Zinc +105.9%
Contains more Manganese +197.8%
Contains more Selenium +4742.9%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +95.5%
Contains more Potassium +287.9%
Contains more Copper +56.9%
Contains more Iron +673.3%
Contains more Phosphorus +217.6%
Contains less Sodium -84.6%
Contains more Zinc +105.9%
Contains more Manganese +197.8%
Contains more Selenium +4742.9%
Equal in Calcium - 15

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
3
:
6
Flour
Contains more Vitamin E +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B1 +3040%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +687.2%
Contains more Vitamin B5 +115.8%
Contains more Folate +1563.6%
Contains more Vitamin K +200%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B1 +3040%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +687.2%
Contains more Vitamin B5 +115.8%
Contains more Folate +1563.6%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
2
:
3
Flour
Contains more Water +561.8%
Contains more Other +67.4%
Contains more Protein +467.6%
Contains more Fats +30.7%
Contains more Carbs +329.4%
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +561.8%
Contains more Other +67.4%
Contains more Protein +467.6%
Contains more Fats +30.7%
Contains more Carbs +329.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
1
:
2
Flour
Contains more Monounsaturated Fat +77%
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +168.2%
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +77%
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +168.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Flour Opinion
Net carbs 15.77g 73.61g Flour
Protein 1.82g 10.33g Flour
Fats 0.75g 0.98g Flour
Carbs 17.77g 76.31g Flour
Calories 80kcal 364kcal Flour
Sugar 1.7g 0.27g Flour
Fiber 2g 2.7g Flour
Calcium 16mg 15mg Ginger
Iron 0.6mg 4.64mg Flour
Magnesium 43mg 22mg Ginger
Phosphorus 34mg 108mg Flour
Potassium 415mg 107mg Ginger
Sodium 13mg 2mg Flour
Zinc 0.34mg 0.7mg Flour
Copper 0.226mg 0.144mg Ginger
Manganese 0.229mg 0.682mg Flour
Selenium 0.7µg 33.9µg Flour
Vitamin E 0.26mg 0.06mg Ginger
Vitamin C 5mg 0mg Ginger
Vitamin B1 0.025mg 0.785mg Flour
Vitamin B2 0.034mg 0.494mg Flour
Vitamin B3 0.75mg 5.904mg Flour
Vitamin B5 0.203mg 0.438mg Flour
Vitamin B6 0.16mg 0.044mg Ginger
Folate 11µg 183µg Flour
Vitamin K 0.1µg 0.3µg Flour
Tryptophan 0.012mg 0.127mg Flour
Threonine 0.036mg 0.281mg Flour
Isoleucine 0.051mg 0.357mg Flour
Leucine 0.074mg 0.71mg Flour
Lysine 0.057mg 0.228mg Flour
Methionine 0.013mg 0.183mg Flour
Phenylalanine 0.045mg 0.52mg Flour
Valine 0.073mg 0.415mg Flour
Histidine 0.03mg 0.23mg Flour
Saturated Fat 0.203g 0.155g Flour
Monounsaturated Fat 0.154g 0.087g Ginger
Polyunsaturated fat 0.154g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Flour
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
50%
Flour
Minerals Daily Need Coverage Score
23%
Ginger
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 62)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.048g)
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.
Which food is richer in vitamins?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.