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  6. Garlic vs. Ginger

Garlic vs. Ginger — In-Depth Nutrition Comparison

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Differences between garlic and ginger

  • Ginger contains less vitamin B6, manganese, vitamin C, selenium, phosphorus, calcium, vitamin B1, iron, copper, and vitamin B5 than garlic.
  • Garlic's daily need coverage for vitamin B6 is 83% higher.
  • Ginger contains 20 times less selenium than garlic. Garlic contains 14.2µg of selenium, while ginger contains 0.7µg.
  • Ginger has a lower glycemic index. The glycemic index of ginger is 10, while the glycemic index of garlic is 30.

The food types used in this comparison are Garlic, raw and Ginger root, raw.

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Ginger
Ginger
2
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 +1031.3%
Contains more IronIron +183.3%
Contains more CopperCopper +32.3%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +630.1%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +72%
Contains less SodiumSodium -23.5%
~equal in Potassium ~415mg

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.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Ginger
Ginger
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Contains more Vitamin CVitamin C +524%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B5Vitamin B5 +193.6%
Contains more Vitamin B6Vitamin B6 +671.9%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin EVitamin E +225%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.75mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Ginger DV% diff.
Vitamin B6 1.235mg 0.16mg 83%
Manganese 1.672mg 0.229mg 63%
Vitamin C 31.2mg 5mg 29%
Selenium 14.2µg 0.7µg 25%
Calcium 181mg 16mg 17%
Phosphorus 153mg 34mg 17%
Vitamin B1 0.2mg 0.025mg 15%
Iron 1.7mg 0.6mg 14%
Protein 6.36g 1.82g 9%
Copper 0.299mg 0.226mg 8%
Vitamin B5 0.596mg 0.203mg 8%
Zinc 1.16mg 0.34mg 7%
Vitamin B2 0.11mg 0.034mg 6%
Carbs 33.06g 17.77g 5%
Magnesium 25mg 43mg 4%
Calories 149kcal 80kcal 3%
Folate 3µg 11µg 2%
Vitamin E 0.08mg 0.26mg 1%
Vitamin K 1.7µg 0.1µg 1%
Choline 23.2mg 28.8mg 1%
Saturated fat 0.089g 0.203g 1%
Polyunsaturated fat 0.249g 0.154g 1%
Protein per 100 calories 4.3g 2.3g N/A
Calories per 10 g protein 234kcal 440kcal N/A
Weight per 100 calories 67g 125g N/A
Fats 0.5g 0.75g 0%
Net carbs 30.96g 15.77g N/A
Potassium 401mg 415mg 0%
Sugar 1g 1.7g N/A
Fiber 2.1g 2g 0%
Sodium 17mg 13mg 0%
Vitamin B3 0.7mg 0.75mg 0%
Monounsaturated fat 0.011g 0.154g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.157mg 0.036mg 0%
Isoleucine 0.217mg 0.051mg 0%
Leucine 0.308mg 0.074mg 0%
Lysine 0.273mg 0.057mg 0%
Methionine 0.076mg 0.013mg 0%
Phenylalanine 0.183mg 0.045mg 0%
Valine 0.291mg 0.073mg 0%
Histidine 0.113mg 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Ginger
Ginger
2
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 +249.5%
Contains more CarbsCarbs +86%
Contains more OtherOther +94.8%
Contains more FatsFats +50%
Contains more WaterWater +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +61.7%
Contains more Mono. FatMonounsaturated fat +1300%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.