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Turmeric vs Ginger - In-Depth Nutrition Comparison

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How are Turmeric and Ginger different?

  • Turmeric has more Manganese, Iron, Copper, Fiber, Potassium, Magnesium, Phosphorus, Zinc, Vitamin E , and Calcium than Ginger.
  • Daily need coverage for Manganese from Turmeric is 851% higher.
  • Turmeric contains 92 times more Iron than Ginger. While Turmeric contains 55mg of Iron, Ginger contains only 0.6mg.

Spices, turmeric, ground and Ginger root, raw are the varieties used in this article.

Infographic

Turmeric 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Ginger
Contains more Iron +9066.7%
Contains more Calcium +950%
Contains more Potassium +401.2%
Contains more Magnesium +383.7%
Contains more Copper +475.2%
Contains more Zinc +1223.5%
Contains more Phosphorus +779.4%
Contains less Sodium -51.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2063% 51% 184% 149% 434% 123% 129% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Contains more Iron +9066.7%
Contains more Calcium +950%
Contains more Potassium +401.2%
Contains more Magnesium +383.7%
Contains more Copper +475.2%
Contains more Zinc +1223.5%
Contains more Phosphorus +779.4%
Contains less Sodium -51.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Ginger
Contains more Vitamin E +1603.8%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +167%
Contains more Vitamin K +13300%
Contains more Folate +81.8%
Contains more Vitamin C +614.3%
Contains more Vitamin B6 +49.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 89% 0% 15% 35% 26% 33% 25% 0% 34% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Contains more Vitamin E +1603.8%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +167%
Contains more Vitamin K +13300%
Contains more Folate +81.8%
Contains more Vitamin C +614.3%
Contains more Vitamin B6 +49.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Turmeric
9
Ginger
Mineral Summary Score
392
Turmeric
24
Ginger

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
58%
Turmeric
11%
Ginger
Carbohydrates
67%
Turmeric
18%
Ginger
Fats
15%
Turmeric
3%
Ginger

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turmeric Ginger
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 1.635g)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Turmeric Ginger Opinion
Calories 312 80 Turmeric
Protein 9.68 1.82 Turmeric
Fats 3.25 0.75 Turmeric
Vitamin C 0.7 5 Ginger
Carbs 67.14 17.77 Turmeric
Cholesterol 0 0
Vitamin D 0 0
Iron 55 0.6 Turmeric
Calcium 168 16 Turmeric
Potassium 2080 415 Turmeric
Magnesium 208 43 Turmeric
Sugar 3.21 1.7 Ginger
Fiber 22.7 2 Turmeric
Copper 1.3 0.226 Turmeric
Zinc 4.5 0.34 Turmeric
Starch
Phosphorus 299 34 Turmeric
Sodium 27 13 Ginger
Vitamin A 0 0
Vitamin E 4.43 0.26 Turmeric
Vitamin D 0 0
Vitamin B1 0.058 0.025 Turmeric
Vitamin B2 0.15 0.034 Turmeric
Vitamin B3 1.35 0.75 Turmeric
Vitamin B5 0.542 0.203 Turmeric
Vitamin B6 0.107 0.16 Ginger
Vitamin B12 0 0
Vitamin K 13.4 0.1 Turmeric
Folate 20 11 Turmeric
Trans Fat 0.056 0 Ginger
Saturated Fat 1.838 0.203 Ginger
Monounsaturated Fat 0.449 0.154 Turmeric
Polyunsaturated fat 0.756 0.154 Turmeric
Tryptophan 0.17 0.012 Turmeric
Threonine 0.33 0.036 Turmeric
Isoleucine 0.47 0.051 Turmeric
Leucine 0.81 0.074 Turmeric
Lysine 0.38 0.057 Turmeric
Methionine 0.14 0.013 Turmeric
Phenylalanine 0.53 0.045 Turmeric
Valine 0.66 0.073 Turmeric
Histidine 0.15 0.03 Turmeric
Fructose 0.45 Turmeric

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.