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Ginger vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between ginger and white bread

  • Ginger is higher in copper, yet white bread is higher in vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, manganese, and calcium.
  • White bread covers your daily vitamin B1 needs 42% more than ginger.
  • Ginger contains 2 times more copper than white bread. While ginger contains 0.226mg of copper, white bread contains only 0.101mg.
  • The amount of sodium in ginger is lower.
  • The glycemic index of ginger is lower.

Food varieties used in this article are Ginger root, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Ginger vs White bread 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
4
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +87%
Contains more PotassiumPotassium +229.4%
Contains more CopperCopper +123.8%
Contains less SodiumSodium -97.3%
Contains more CalciumCalcium +800%
Contains more IronIron +501.7%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +134.1%
Contains more SeleniumSelenium +3042.9%

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
4
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more CholineCholine +97.3%
Contains more Vitamin B1Vitamin B1 +2032%
Contains more Vitamin B2Vitamin B2 +614.7%
Contains more Vitamin B3Vitamin B3 +537.3%
Contains more Vitamin B5Vitamin B5 +164%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +909.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger White bread DV% diff.
Vitamin B1 0.025mg 0.533mg 42%
Selenium 0.7µg 22µg 39%
Iron 0.6mg 3.61mg 38%
Vitamin B3 0.75mg 4.78mg 25%
Folate 11µg 111µg 25%
Sodium 13mg 490mg 21%
Vitamin B2 0.034mg 0.243mg 16%
Starch 37.17g 15%
Protein 1.82g 8.85g 14%
Copper 0.226mg 0.101mg 14%
Calcium 16mg 144mg 13%
Manganese 0.229mg 0.536mg 13%
Carbs 17.77g 49.42g 11%
Polyunsaturated fat 0.154g 1.602g 10%
Calories 80kcal 266kcal 9%
Phosphorus 34mg 98mg 9%
Potassium 415mg 126mg 9%
Vitamin B5 0.203mg 0.536mg 7%
Vitamin B6 0.16mg 0.087mg 6%
Vitamin C 5mg 0mg 6%
Magnesium 43mg 23mg 5%
Fats 0.75g 3.33g 4%
Zinc 0.34mg 0.74mg 4%
Choline 28.8mg 14.6mg 3%
Fructose 2.43g 3%
Fiber 2g 2.7g 3%
Saturated fat 0.203g 0.698g 2%
Monounsaturated fat 0.154g 0.599g 1%
Net carbs 15.77g 46.72g N/A
Sugar 1.7g 5.67g N/A
Vitamin E 0.26mg 0.22mg 0%
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0g 0.027g 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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +116.6%
Contains more ProteinProtein +386.3%
Contains more FatsFats +344%
Contains more CarbsCarbs +178.1%
Contains more OtherOther +157.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +289%
Contains more Poly. FatPolyunsaturated fat +940.3%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.