Wheat Flour vs. Ginger
Nutrition comparison of Wheat Flour and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and ginger:
- Both wheat flour and ginger are high in calories, carbohydrates, dietary fiber, iron and protein.
- Ginger is an excellent source of calcium and potassium.
- Wheat flour has 9.6 times less saturated fat than ginger.
- Wheat flour has more thiamin, riboflavin and folate, however, ginger contains more Vitamin B6.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and ginger are high in calories. Wheat flour has a little more calories (8%) than ginger by weight - wheat flour has 361 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, wheat flour is heavier in carbs, lighter in fat and similar to ginger for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Ginger | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 82% | 75% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and ginger are high in carbohydrates. Wheat flour is very similar to ginger for carbohydrates - wheat flour has 72.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both wheat flour and ginger are high in dietary fiber. Ginger has 488% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Wheat flour and ginger contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both wheat flour and ginger are high in protein. Wheat flour has 33% more protein than ginger - wheat flour has 12g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Wheat flour has 9.6 times less saturated fat than ginger - wheat flour has 0.24g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than wheat flour - ginger has 0.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Ginger and wheat flour contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than ginger - wheat flour has 0.4mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Wheat flour and ginger contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and folate, however, ginger contains more Vitamin B6. Both wheat flour and ginger contain significant amounts of niacin and pantothenic acid.
| Wheat Flour | Ginger | |
|---|---|---|
| Thiamin | 0.812 MG | 0.046 MG |
| Riboflavin | 0.512 MG | 0.17 MG |
| Niacin | 7.554 MG | 9.62 MG |
| Pantothenic acid | 0.438 MG | 0.477 MG |
| Vitamin B6 | 0.037 MG | 0.626 MG |
| Folate | 183 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 660% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both wheat flour and ginger are high in iron. Ginger has 349% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 12 times more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both wheat flour and ginger contain small amounts of beta-carotene.
| Wheat Flour | Ginger | |
|---|---|---|
| beta-carotene | 1 UG | 18 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.223 G |
| Total | 0.043 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and ginger contain significant amounts of linoleic acid.
| Wheat Flour | Ginger | |
|---|---|---|
| linoleic acid | 0.685 G | 0.706 G |
| Total | 0.685 G | 0.706 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Ginger (Spices, ginger, ground) .
Wheat Flour g
()
|
Daily Values (%) |
Ginger g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or ginger contain more calories in 100 grams?Both wheat flour and ginger are high in calories. Wheat flour has a little more calories ( 10%) than ginger by weight - wheat flour has 361 calories in 100g and ginger has 335 calories.
Does wheat flour or ginger have more carbohydrates?
By weight, both wheat flour and ginger are high in carbohydrates. wheat flour is very similar to ginger for carbohydrates - wheat flour has 72.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does wheat flour or ginger contain more calcium?
Ginger is a rich source of calcium and it has 660% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and ginger has 114mg of calcium.
Does wheat flour or ginger contain more iron?
Both wheat flour and ginger are high in iron. Ginger has 350% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and ginger has 19.8mg of iron.
Does wheat flour or ginger contain more potassium?
Ginger is a rich source of potassium and it has 12 times more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and ginger has 1320mg of potassium.