Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ginger vs. Graham cracker — In-Depth Nutrition Comparison

Compare

How are ginger and graham cracker different?

  • Graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, folate, vitamin B1, vitamin K, and selenium than ginger.
  • Daily need coverage for iron for graham cracker is 40% higher.
  • Ginger has less sodium.
  • Ginger has a lower glycemic index (10) than graham cracker (74).

Ginger root, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Ginger vs Graham cracker 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
3
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +144.1%
Contains more CopperCopper +32.9%
Contains less SodiumSodium -97.2%
Contains more CalciumCalcium +381.3%
Contains more IronIron +530%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +444.1%
Contains more ManganeseManganese +345%
Contains more SeleniumSelenium +800%
~equal in Magnesium ~40mg

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
2
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +388.1%
Contains more Vitamin EVitamin E +480.8%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +832.4%
Contains more Vitamin B3Vitamin B3 +491.9%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +727.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2227.1%
Contains more ProteinProtein +267.6%
Contains more FatsFats +1313.3%
Contains more CarbsCarbs +337%
Contains more OtherOther +115.6%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +1529.2%
Contains more Poly. FatPolyunsaturated fat +3398.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Graham cracker DV% diff.
Iron 0.6mg 3.78mg 40%
Polyunsaturated fat 0.154g 5.388g 35%
Manganese 0.229mg 1.019mg 34%
Vitamin B3 0.75mg 4.439mg 23%
Vitamin B2 0.034mg 0.317mg 22%
Phosphorus 34mg 185mg 22%
Folate 11µg 91µg 20%
Carbs 17.77g 77.66g 20%
Vitamin B1 0.025mg 0.265mg 20%
Sodium 13mg 459mg 19%
Starch 46.56g 19%
Calories 80kcal 430kcal 18%
Fats 0.75g 10.6g 15%
Vitamin K 0.1µg 14.3µg 12%
Selenium 0.7µg 6.3µg 10%
Protein 1.82g 6.69g 10%
Vitamin E 0.26mg 1.51mg 8%
Saturated fat 0.203g 1.633g 7%
Potassium 415mg 170mg 7%
Copper 0.226mg 0.17mg 6%
Fiber 2g 3.4g 6%
Calcium 16mg 77mg 6%
Monounsaturated fat 0.154g 2.509g 6%
Vitamin C 5mg 0mg 6%
Zinc 0.34mg 0.96mg 6%
Choline 28.8mg 5.9mg 4%
Vitamin B5 0.203mg 0.42mg 4%
Fructose 0.99g 1%
Magnesium 43mg 40mg 1%
Net carbs 15.77g 74.26g N/A
Sugar 1.7g 24.85g N/A
Vitamin B6 0.16mg 0.156mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Graham cracker
Minerals Daily Need Coverage Score
23%
Ginger
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 23.15g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 446mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 1.43g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 64)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.