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  6. Ginger vs. Garlic

Ginger vs. Garlic — In-Depth Nutrition Comparison

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Differences between ginger and garlic

  • 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 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 Ginger root, raw and Garlic, raw.

Infographic

Ginger vs Garlic 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.
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%
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%
Contains more MagnesiumMagnesium +72%
Contains less SodiumSodium -23.5%
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%
~equal in Potassium ~401mg

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.
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%
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%
Contains more Vitamin EVitamin E +225%
Contains more FolateFolate +266.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +50%
Contains more WaterWater +34.7%
Contains more ProteinProtein +249.5%
Contains more CarbsCarbs +86%
Contains more OtherOther +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +1300%
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +61.7%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.