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Turmeric vs. Ginger — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 29, 2022
Education: Nutrition & Microbiology at YSU
Turmeric
vs
Ginger

Summary

Turmeric is higher in vitamins, manganese, iron, potassium, fiber, and copper. Also, the glycemic index of turmeric is lower than that of ginger.

Ginger contains more Vitamin B6 and Vitamin C and less sodium. Besides, ginger provides less sugar and saturated fats than turmeric.

Introduction

This article will discuss the main differences in the nutrition of turmeric and ginger, focusing on their health impact. Both turmeric and ginger belong to the Zingiberaceae family and are native to the Indian subcontinent.

What's The Actual Difference?

Ginger is used to flavor soups and rice; minced ginger adds flavor to fried rice and stir-fries, meat marinades and glazes, and vinaigrettes. In contrast, turmeric is one of the main ingredients in curry and vegetable curry. Turmeric has a golden yellow color and a bitter taste with a peppery flavor, whereas ginger is warmly spicy and has a light brown and pale yellow color.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between turmeric and ginger.

Calories

The number of calories in turmeric is almost four times higher than in ginger. Turmeric has 312 calories per 100g, whereas ginger contains 80 calories per 100g. However, people usually consume them in tiny amounts, so calories don't matter much.

Fats

Both turmeric and ginger have tiny amounts of fat. Turmeric contains 3.25g of fats per 100g, whereas ginger provides only 0.75g of fat.

Carbs

The amount of carbs in turmeric is almost four times higher than in ginger.

It has 67.14g of carbs per 100g, containing 22.7g of fiber and 44.44g of net carbs. Ginger has 17.77g of carbs per 100g, of which 2g is fiber and 15.77g are net carbs.

Cholesterol

Both turmeric and ginger have no cholesterol.

Minerals

Turmeric contains a higher amount of minerals. It has more copper, magnesium, potassium, calcium, iron, and potassium.

Iron is 90 times higher, and zinc is 12 times higher in turmeric than ginger. It also falls in the range of the top 2% of foods as a source of iron and can fully convert your daily iron need.

However, ginger contains less sodium.

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.
Contains more Calcium +950%
Contains more Iron +9066.7%
Contains more Magnesium +383.7%
Contains more Phosphorus +779.4%
Contains more Potassium +401.2%
Contains more Zinc +1223.5%
Contains more Copper +475.2%
Contains more Manganese +8546.3%
Contains more Selenium +785.7%
Contains less Sodium -51.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +950%
Contains more Iron +9066.7%
Contains more Magnesium +383.7%
Contains more Phosphorus +779.4%
Contains more Potassium +401.2%
Contains more Zinc +1223.5%
Contains more Copper +475.2%
Contains more Manganese +8546.3%
Contains more Selenium +785.7%
Contains less Sodium -51.9%

Vitamins

Turmeric contains a significantly higher amount of vitamins. It provides more Vitamin E, Vitamin K, folate, Vitamin B3, folate, Vitamin B2, and Vitamin B1. Vitamin K is 130 times higher in turmeric than in ginger.

Ginger is high in Vitamin C and Vitamin B6. The amount of Vitamin C is six times higher in ginger.

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.
:
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 Folate +81.8%
Contains more Vitamin K +13300%
Contains more Vitamin C +614.3%
Contains more Vitamin B6 +49.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
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%
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 Folate +81.8%
Contains more Vitamin K +13300%
Contains more Vitamin C +614.3%
Contains more Vitamin B6 +49.5%

Glycemic Index

The estimated glycemic index of turmeric is 0, whereas the GI of ginger is 10. However, both are considered low GI foods.

Health Benefits

Diabetes

One study shows that ginger has insulinotropic and anti-diabetic properties. The study suggests that eating a regular rather than a high-fat diet may result in anti-diabetic effects [1].

Another study of 41 people with type 2 diabetes found that consuming 2 grams of ginger powder per day reduced fasting blood sugar by 12% [2].

Turmeric's anti-inflammatory and antioxidant properties can help control blood sugar levels in people with type 2 diabetes. One study shows that turmeric extract may help stabilize blood glucose levels and make diabetes more manageable [3].

Cardiovascular Health

Research shows that ginger has cardiovascular benefits. It has hypotensive, anti-hyperlipidemic, and anti-platelet properties. Furthermore, ginger functions as a cardiotonic, increasing the efficiency of heart contraction and improving blood flow throughout the body [4]. Ginger may reduce abnormalities in diabetic cardiomyopathic patients.

One study demonstrates that turmeric may improve the function of the endothelium that lines your blood vessels [5].

Cancer

Curcumin is abundant in turmeric. Curcumin has been shown in vitro and in animal studies to inhibit cancer cell development. It can promote cancer cell death and reduce angiogenesis [6].

Gingerol, a component of ginger, inhibited the growth of human colorectal cancer cells. Gingerol has been shown to inhibit the growth of skin tumors [7].

Brain Function

According to animal studies, ginger's antioxidants and bioactive compounds can inhibit inflammatory responses in the brain [8].

There is also some evidence that ginger can directly improve brain function. Daily doses of the ginger extract improved reaction time and working memory in a 2012 study of healthy middle-aged women [9].

Downsides and Risks

Allergy

In rare cases, turmeric can cause side effects such as stomach upset, dizziness, or diarrhea [10].

Ginger can alleviate rhinitis symptoms because of its anti-inflammatory and anti-allergic properties [11].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6455977/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/
  4. https://europepmc.org/article/med/33297926
  5. https://pubmed.ncbi.nlm.nih.gov/30651162/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758121/
  7. https://pubmed.ncbi.nlm.nih.gov/9719454
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211852/
  10. https://pubmed.ncbi.nlm.nih.gov/30883393/
  11. https://www.sciencedirect.com/science/article/abs/pii/S0955286315002260
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 29, 2022

Infographic

Turmeric vs Ginger infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +431.9%
Contains more Fats +333.3%
Contains more Carbs +277.8%
Contains more Other +819.5%
Contains more Water +513.9%
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
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 Protein +431.9%
Contains more Fats +333.3%
Contains more Carbs +277.8%
Contains more Other +819.5%
Contains more Water +513.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +191.6%
Contains more Polyunsaturated fat +390.9%
Contains less Saturated Fat -89%
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains more Monounsaturated Fat +191.6%
Contains more Polyunsaturated fat +390.9%
Contains less Saturated Fat -89%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Turmeric Ginger Opinion
Net carbs 44.44g 15.77g Turmeric
Protein 9.68g 1.82g Turmeric
Fats 3.25g 0.75g Turmeric
Carbs 67.14g 17.77g Turmeric
Calories 312kcal 80kcal Turmeric
Fructose 0.45g Turmeric
Sugar 3.21g 1.7g Ginger
Fiber 22.7g 2g Turmeric
Calcium 168mg 16mg Turmeric
Iron 55mg 0.6mg Turmeric
Magnesium 208mg 43mg Turmeric
Phosphorus 299mg 34mg Turmeric
Potassium 2080mg 415mg Turmeric
Sodium 27mg 13mg Ginger
Zinc 4.5mg 0.34mg Turmeric
Copper 1.3mg 0.226mg Turmeric
Manganese 19.8mg 0.229mg Turmeric
Selenium 6.2µg 0.7µg Turmeric
Vitamin E 4.43mg 0.26mg Turmeric
Vitamin C 0.7mg 5mg Ginger
Vitamin B1 0.058mg 0.025mg Turmeric
Vitamin B2 0.15mg 0.034mg Turmeric
Vitamin B3 1.35mg 0.75mg Turmeric
Vitamin B5 0.542mg 0.203mg Turmeric
Vitamin B6 0.107mg 0.16mg Ginger
Folate 20µg 11µg Turmeric
Vitamin K 13.4µg 0.1µg Turmeric
Tryptophan 0.17mg 0.012mg Turmeric
Threonine 0.33mg 0.036mg Turmeric
Isoleucine 0.47mg 0.051mg Turmeric
Leucine 0.81mg 0.074mg Turmeric
Lysine 0.38mg 0.057mg Turmeric
Methionine 0.14mg 0.013mg Turmeric
Phenylalanine 0.53mg 0.045mg Turmeric
Valine 0.66mg 0.073mg Turmeric
Histidine 0.15mg 0.03mg Turmeric
Trans Fat 0.056g 0g Ginger
Saturated Fat 1.838g 0.203g Ginger
Monounsaturated Fat 0.449g 0.154g Turmeric
Polyunsaturated fat 0.756g 0.154g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

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

People also compare

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
23%
Turmeric
9%
Ginger
Minerals Daily Need Coverage Score
575%
Turmeric
23%
Ginger

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 - 10)
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)

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.