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  6. White bread vs. Ginger

White bread vs. Ginger — In-Depth Nutrition Comparison

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A recap on differences between white bread and ginger

  • White bread is higher in vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, manganese, and calcium, yet ginger is higher in copper.
  • White bread covers your daily vitamin B1 needs 42% more than ginger.
  • White bread contains 38 times more sodium than ginger. While white bread contains 490mg of sodium, ginger contains only 13mg.
  • The glycemic index of ginger is lower.

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

Infographic

White bread vs Ginger 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.
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%
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%
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%
Contains more MagnesiumMagnesium +87%
Contains more PotassiumPotassium +229.4%
Contains more CopperCopper +123.8%
Contains less SodiumSodium -97.3%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more CholineCholine +97.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +386.3%
Contains more FatsFats +344%
Contains more CarbsCarbs +178.1%
Contains more OtherOther +157.1%
Contains more WaterWater +116.6%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
9%
Ginger
Minerals Daily Need Coverage Score
56%
White bread
23%
Ginger

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 477mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 0.495g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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