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Ginger vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between ginger and flax seeds?

  • Ginger has less vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.

We used Ginger root, raw and Seeds, flaxseed types in this comparison.

Infographic

Ginger vs Flax seeds infographic
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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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -56.7%
Contains more MagnesiumMagnesium +811.6%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +855%
Contains more CopperCopper +439.8%
Contains more ZincZinc +1176.5%
Contains more PhosphorusPhosphorus +1788.2%
Contains more ManganeseManganese +983.8%
Contains more SeleniumSelenium +3528.6%

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
1
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin EVitamin E +19.2%
Contains more Vitamin B1Vitamin B1 +6476%
Contains more Vitamin B2Vitamin B2 +373.5%
Contains more Vitamin B3Vitamin B3 +310.7%
Contains more Vitamin B5Vitamin B5 +385.2%
Contains more Vitamin B6Vitamin B6 +195.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +690.9%
Contains more CholineCholine +173.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1033.5%
Contains more ProteinProtein +904.9%
Contains more FatsFats +5521.3%
Contains more CarbsCarbs +62.5%
Contains more OtherOther +381.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +4787.7%
Contains more Poly. FatPolyunsaturated fat +18555.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Flax seeds DV% diff.
Polyunsaturated fat 0.154g 28.73g 191%
Vitamin B1 0.025mg 1.644mg 135%
Copper 0.226mg 1.22mg 110%
Fiber 2g 27.3g 101%
Manganese 0.229mg 2.482mg 98%
Phosphorus 34mg 642mg 87%
Magnesium 43mg 392mg 83%
Fats 0.75g 42.16g 64%
Iron 0.6mg 5.73mg 64%
Selenium 0.7µg 25.4µg 45%
Zinc 0.34mg 4.34mg 36%
Protein 1.82g 18.29g 33%
Calcium 16mg 255mg 24%
Vitamin B6 0.16mg 0.473mg 24%
Calories 80kcal 534kcal 23%
Folate 11µg 87µg 19%
Monounsaturated fat 0.154g 7.527g 18%
Vitamin B5 0.203mg 0.985mg 16%
Saturated fat 0.203g 3.663g 16%
Vitamin B3 0.75mg 3.08mg 15%
Potassium 415mg 813mg 12%
Vitamin B2 0.034mg 0.161mg 10%
Choline 28.8mg 78.7mg 9%
Vitamin C 5mg 0.6mg 5%
Vitamin K 0.1µg 4.3µg 4%
Carbs 17.77g 28.88g 4%
Sodium 13mg 30mg 1%
Net carbs 15.77g 1.58g N/A
Sugar 1.7g 1.55g N/A
Vitamin E 0.26mg 0.31mg 0%
Tryptophan 0.012mg 0.297mg 0%
Threonine 0.036mg 0.766mg 0%
Isoleucine 0.051mg 0.896mg 0%
Leucine 0.074mg 1.235mg 0%
Lysine 0.057mg 0.862mg 0%
Methionine 0.013mg 0.37mg 0%
Phenylalanine 0.045mg 0.957mg 0%
Valine 0.073mg 1.072mg 0%
Histidine 0.03mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
23%
Ginger
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 3.46g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $2.5)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.15g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.