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Ginger vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between ginger and coconut oil

  • Coconut oil has less copper, vitamin B6, potassium, magnesium, manganese, fiber, iron, vitamin C, and choline than ginger.
  • Coconut oil covers your daily need for saturated fat, 411% more than ginger.
  • Ginger has less saturated fat.

These are the specific foods used in this comparison Ginger root, raw and Oil, coconut.

Infographic

Ginger vs Coconut oil 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1100%
Contains more CopperCopper +∞%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9500%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +262866.7%
Contains more FatsFats +13108%
Contains more OtherOther +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4011.7%
Contains more Poly. FatPolyunsaturated fat +1005.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Coconut oil DV% diff.
Saturated fat 0.203g 82.475g 374%
Fats 0.75g 99.06g 151%
Calories 80kcal 892kcal 41%
Copper 0.226mg 0mg 25%
Monounsaturated fat 0.154g 6.332g 15%
Potassium 415mg 0mg 12%
Vitamin B6 0.16mg 0mg 12%
Manganese 0.229mg 0mg 10%
Polyunsaturated fat 0.154g 1.702g 10%
Magnesium 43mg 0mg 10%
Fiber 2g 0g 8%
Iron 0.6mg 0.05mg 7%
Vitamin C 5mg 0mg 6%
Carbs 17.77g 0g 6%
Choline 28.8mg 0.3mg 5%
Vitamin B3 0.75mg 0mg 5%
Phosphorus 34mg 0mg 5%
Vitamin B5 0.203mg 0mg 4%
Protein 1.82g 0g 4%
Folate 11µg 0µg 3%
Vitamin B2 0.034mg 0mg 3%
Zinc 0.34mg 0.02mg 3%
Calcium 16mg 1mg 2%
Vitamin B1 0.025mg 0mg 2%
Sodium 13mg 0mg 1%
Vitamin E 0.26mg 0.11mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 15.77g 0g N/A
Sugar 1.7g 0g N/A
Vitamin K 0.1µg 0.6µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.012mg 0mg 0%
Threonine 0.036mg 0mg 0%
Isoleucine 0.051mg 0mg 0%
Leucine 0.074mg 0mg 0%
Lysine 0.057mg 0mg 0%
Methionine 0.013mg 0mg 0%
Phenylalanine 0.045mg 0mg 0%
Valine 0.073mg 0mg 0%
Histidine 0.03mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Coconut oil
Minerals Daily Need Coverage Score
23%
Ginger
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 82.272g)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $1.7)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is richer in vitamins?
Ginger
Ginger is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 10)
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.