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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 for 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
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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Ginger
Ginger
1
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 MagnesiumMagnesium +383.7%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +401.2%
Contains more IronIron +9066.7%
Contains more CopperCopper +475.2%
Contains more ZincZinc +1223.5%
Contains more PhosphorusPhosphorus +779.4%
Contains more ManganeseManganese +8546.3%
Contains more SeleniumSelenium +785.7%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 2.3% 0% 0% 89% 15% 35% 25% 33% 25% 0% 34% 15%
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 EVitamin E +1603.8%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B2Vitamin B2 +341.2%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +167%
Contains more Vitamin KVitamin K +13300%
Contains more FolateFolate +81.8%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin B6Vitamin B6 +49.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Ginger DV% diff.
Manganese 19.8mg 0.229mg 851%
Iron 55mg 0.6mg 680%
Copper 1.3mg 0.226mg 119%
Fiber 22.7g 2g 83%
Potassium 2080mg 415mg 49%
Magnesium 208mg 43mg 39%
Zinc 4.5mg 0.34mg 38%
Phosphorus 299mg 34mg 38%
Vitamin E 4.43mg 0.26mg 28%
Protein 9.68g 1.82g 16%
Carbs 67.14g 17.77g 16%
Calcium 168mg 16mg 15%
Calories 312kcal 80kcal 12%
Vitamin K 13.4µg 0.1µg 11%
Selenium 6.2µg 0.7µg 10%
Vitamin B2 0.15mg 0.034mg 9%
Vitamin B5 0.542mg 0.203mg 7%
Saturated fat 1.838g 0.203g 7%
Vitamin C 0.7mg 5mg 5%
Fats 3.25g 0.75g 4%
Vitamin B3 1.35mg 0.75mg 4%
Vitamin B6 0.107mg 0.16mg 4%
Choline 49.2mg 28.8mg 4%
Polyunsaturated fat 0.756g 0.154g 4%
Vitamin B1 0.058mg 0.025mg 3%
Folate 20µg 11µg 2%
Sodium 27mg 13mg 1%
Monounsaturated fat 0.449g 0.154g 1%
Fructose 0.45g 1%
Protein per 100 calories 3.1g 2.3g N/A
Calories per 10 g protein 322kcal 440kcal N/A
Weight per 100 calories 32g 125g N/A
Unsaturated / Saturated Fat ratio 0.66 1.5 N/A
Net carbs 44.44g 15.77g N/A
Sugar 3.21g 1.7g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.012mg 0%
Threonine 0.33mg 0.036mg 0%
Isoleucine 0.47mg 0.051mg 0%
Leucine 0.81mg 0.074mg 0%
Lysine 0.38mg 0.057mg 0%
Methionine 0.14mg 0.013mg 0%
Phenylalanine 0.53mg 0.045mg 0%
Valine 0.66mg 0.073mg 0%
Histidine 0.15mg 0.03mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +431.9%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +277.8%
Contains more OtherOther +819.5%
Contains more WaterWater +513.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +191.6%
Contains more Poly. FatPolyunsaturated fat +390.9%
Contains less Sat. FatSaturated fat -89%

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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. 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.