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Flax seeds vs. Ginger — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and ginger?

  • 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.
  • Flax seeds have 36 times more selenium than ginger. Flax seeds have 25.4µg of selenium, while ginger has 0.7µg.

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

Infographic

Flax seeds vs Ginger 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.
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%
Ginger
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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%
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%
Contains less SodiumSodium -56.7%

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.
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%
Ginger
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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%
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%
Contains more Vitamin CVitamin C +733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +904.9%
Contains more FatsFats +5521.3%
Contains more CarbsCarbs +62.5%
Contains more OtherOther +381.8%
Contains more WaterWater +1033.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Ginger
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 Flax seeds Ginger DV% diff.
Polyunsaturated fat 28.73g 0.154g 191%
Vitamin B1 1.644mg 0.025mg 135%
Copper 1.22mg 0.226mg 110%
Fiber 27.3g 2g 101%
Manganese 2.482mg 0.229mg 98%
Phosphorus 642mg 34mg 87%
Magnesium 392mg 43mg 83%
Fats 42.16g 0.75g 64%
Iron 5.73mg 0.6mg 64%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.34mg 36%
Protein 18.29g 1.82g 33%
Calcium 255mg 16mg 24%
Vitamin B6 0.473mg 0.16mg 24%
Calories 534kcal 80kcal 23%
Folate 87µg 11µg 19%
Monounsaturated fat 7.527g 0.154g 18%
Vitamin B5 0.985mg 0.203mg 16%
Saturated fat 3.663g 0.203g 16%
Vitamin B3 3.08mg 0.75mg 15%
Potassium 813mg 415mg 12%
Vitamin B2 0.161mg 0.034mg 10%
Choline 78.7mg 28.8mg 9%
Vitamin C 0.6mg 5mg 5%
Vitamin K 4.3µg 0.1µg 4%
Carbs 28.88g 17.77g 4%
Sodium 30mg 13mg 1%
Net carbs 1.58g 15.77g N/A
Sugar 1.55g 1.7g N/A
Vitamin E 0.31mg 0.26mg 0%
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.036mg 0%
Isoleucine 0.896mg 0.051mg 0%
Leucine 1.235mg 0.074mg 0%
Lysine 0.862mg 0.057mg 0%
Methionine 0.37mg 0.013mg 0%
Phenylalanine 0.957mg 0.045mg 0%
Valine 1.072mg 0.073mg 0%
Histidine 0.472mg 0.03mg 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
Flax seeds Ginger
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
62%
Flax seeds
9%
Ginger
Minerals Daily Need Coverage Score
191%
Flax seeds
23%
Ginger

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.