Whole Wheat Bread vs. Ginger
Nutrition comparison of Whole Wheat Bread and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and ginger:
- Both whole wheat bread and ginger are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat bread has 66% less saturated fat than ginger.
- Whole wheat bread has more thiamin and folate, however, ginger contains more niacin and Vitamin B6.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and ginger are high in calories. Ginger has 26% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and ginger has 335 calories.
| Whole Wheat Bread | Ginger | |
|---|---|---|
| Protein | 20% | 12% |
| Carbohydrates | 65% | 75% |
| Fat | 14% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and ginger are high in carbohydrates. Ginger has 65% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both whole wheat bread and ginger are high in dietary fiber. Ginger has 91% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Whole wheat bread and ginger contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both whole wheat bread and ginger are high in protein. Whole wheat bread has 49% more protein than ginger - whole wheat bread has 13.4g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Whole wheat bread has 66% less saturated fat than ginger - whole wheat bread has 0.87g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and ginger contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and whole wheat bread contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than ginger - whole wheat bread has 0.37mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Whole wheat bread and ginger contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, ginger contains more niacin and Vitamin B6. Both whole wheat bread and ginger contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Ginger | |
|---|---|---|
| Thiamin | 0.279 MG | 0.046 MG |
| Riboflavin | 0.131 MG | 0.17 MG |
| Niacin | 4.042 MG | 9.62 MG |
| Pantothenic acid | 0.336 MG | 0.477 MG |
| Vitamin B6 | 0.263 MG | 0.626 MG |
| Folate | 75 UG | 13 UG |
Minerals
calcium
Both whole wheat bread and ginger are high in calcium. Ginger has 11% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both whole wheat bread and ginger are high in iron. Ginger has 692% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both whole wheat bread and ginger are high in potassium. Ginger has 474% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread and ginger contain small amounts of beta-carotene.
| Whole Wheat Bread | Ginger | |
|---|---|---|
| beta-carotene | 1 UG | 18 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and ginger contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.223 G |
| Total | 0.205 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than ginger per 100 grams.
| Whole Wheat Bread | Ginger | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.706 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Ginger (Spices, ginger, ground) .
Whole Wheat Bread 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 whole wheat bread or ginger contain more calories in 100 grams?Both whole wheat bread and ginger are high in calories. Ginger has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and ginger has 335 calories.
Does whole wheat bread or ginger have more carbohydrates?
By weight, both whole wheat bread and ginger are high in carbohydrates. ginger has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does whole wheat bread or ginger contain more calcium?
Both whole wheat bread and ginger are high in calcium. Ginger has 10% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and ginger has 114mg of calcium.
Does whole wheat bread or ginger contain more iron?
Both whole wheat bread and ginger are high in iron. Ginger has 690% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and ginger has 19.8mg of iron.
Does whole wheat bread or ginger contain more potassium?
Both whole wheat bread and ginger are high in potassium. Ginger has 470% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and ginger has 1320mg of potassium.