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  6. Ginger vs. Spelt

Ginger vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Ginger and Spelt?

  • Ginger has less Manganese, Phosphorus, Iron, Vitamin B3, Fiber, Copper, Vitamin B1, Zinc, Magnesium, and Selenium than Spelt.
  • Spelt's daily need coverage for Manganese is 120% higher.

We used Ginger root, raw and Spelt, uncooked types in this comparison.

Infographic

Ginger vs Spelt 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
Ginger
1
:
9
Spelt
Spelt
Contains more Calcium +68.8%
Contains more Iron +640%
Contains more Magnesium +216.3%
Contains more Phosphorus +1079.4%
Contains less Sodium -38.5%
Contains more Zinc +864.7%
Contains more Copper +126.1%
Contains more Manganese +1202.6%
Contains more Selenium +1571.4%
Equal in Potassium - 388
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +68.8%
Contains more Iron +640%
Contains more Magnesium +216.3%
Contains more Phosphorus +1079.4%
Contains less Sodium -38.5%
Contains more Zinc +864.7%
Contains more Copper +126.1%
Contains more Manganese +1202.6%
Contains more Selenium +1571.4%
Equal in Potassium - 388

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
Ginger
2
:
9
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +203.8%
Contains more Vitamin B1 +1356%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +812.4%
Contains more Vitamin B5 +426.1%
Contains more Vitamin B6 +43.8%
Contains more Folate +309.1%
Contains more Vitamin K +3500%
Ginger
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +203.8%
Contains more Vitamin B1 +1356%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +812.4%
Contains more Vitamin B5 +426.1%
Contains more Vitamin B6 +43.8%
Contains more Folate +309.1%
Contains more Vitamin K +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
1
:
4
Spelt
Spelt
Contains more Water +615.9%
Contains more Protein +700.5%
Contains more Fats +224%
Contains more Carbs +295%
Contains more Other +132.5%
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +615.9%
Contains more Protein +700.5%
Contains more Fats +224%
Contains more Carbs +295%
Contains more Other +132.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
:
2
Spelt
Spelt
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +189%
Contains more Polyunsaturated fat +716.9%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +189%
Contains more Polyunsaturated fat +716.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Spelt Opinion
Net carbs 15.77g 59.49g Spelt
Protein 1.82g 14.57g Spelt
Fats 0.75g 2.43g Spelt
Carbs 17.77g 70.19g Spelt
Calories 80kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 1.7g 6.82g Ginger
Fiber 2g 10.7g Spelt
Calcium 16mg 27mg Spelt
Iron 0.6mg 4.44mg Spelt
Magnesium 43mg 136mg Spelt
Phosphorus 34mg 401mg Spelt
Potassium 415mg 388mg Ginger
Sodium 13mg 8mg Spelt
Zinc 0.34mg 3.28mg Spelt
Copper 0.226mg 0.511mg Spelt
Manganese 0.229mg 2.983mg Spelt
Selenium 0.7µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.26mg 0.79mg Spelt
Vitamin C 5mg 0mg Ginger
Vitamin B1 0.025mg 0.364mg Spelt
Vitamin B2 0.034mg 0.113mg Spelt
Vitamin B3 0.75mg 6.843mg Spelt
Vitamin B5 0.203mg 1.068mg Spelt
Vitamin B6 0.16mg 0.23mg Spelt
Folate 11µg 45µg Spelt
Vitamin K 0.1µg 3.6µg Spelt
Tryptophan 0.012mg 0.132mg Spelt
Threonine 0.036mg 0.443mg Spelt
Isoleucine 0.051mg 0.552mg Spelt
Leucine 0.074mg 1.07mg Spelt
Lysine 0.057mg 0.409mg Spelt
Methionine 0.013mg 0.258mg Spelt
Phenylalanine 0.045mg 0.737mg Spelt
Valine 0.073mg 0.681mg Spelt
Histidine 0.03mg 0.36mg Spelt
Saturated Fat 0.203g 0.406g Ginger
Monounsaturated Fat 0.154g 0.445g Spelt
Polyunsaturated fat 0.154g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
Minerals Daily Need Coverage Score
23%
Ginger
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 5mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 5.12g)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 53)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.