Whole Wheat Flour vs. Ginger
Nutrition comparison of Whole 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
whole wheat flour
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and ginger:
- Both whole wheat flour and ginger are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Ginger is an excellent source of calcium.
- Whole wheat flour has 5 times less saturated fat than ginger.
- Whole wheat flour has more thiamin and folate, however, ginger contains more Vitamin B6.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and ginger are high in calories. Whole wheat flour is very similar to whole wheat flour for calories - whole wheat flour has 332 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, whole wheat flour is heavier in carbs, lighter in fat and similar to ginger for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Ginger | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 84% | 75% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and ginger are high in carbohydrates. Whole wheat flour has a little more carbohydrates (4%) than ginger by weight - whole wheat flour has 74.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both whole wheat flour and ginger are high in dietary fiber. Ginger has a little more dietary fiber (8%) than whole wheat flour by weight - whole wheat flour has 13.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Whole wheat flour and ginger contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both whole wheat flour and ginger are high in protein. Whole wheat flour has a little more protein (7%) than ginger by weight - whole wheat flour has 9.6g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Whole wheat flour has 5 times less saturated fat than ginger - whole wheat flour has 0.43g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than whole wheat flour - ginger has 0.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Ginger and whole wheat flour contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than ginger - whole wheat flour has 0.53mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Whole wheat flour and ginger contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and folate, however, ginger contains more Vitamin B6. Both whole wheat flour and ginger contain significant amounts of riboflavin, niacin and pantothenic acid.
| Whole Wheat Flour | Ginger | |
|---|---|---|
| Thiamin | 0.297 MG | 0.046 MG |
| Riboflavin | 0.188 MG | 0.17 MG |
| Niacin | 5.347 MG | 9.62 MG |
| Pantothenic acid | 1.011 MG | 0.477 MG |
| Vitamin B6 | 0.191 MG | 0.626 MG |
| Folate | 28 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 245% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both whole wheat flour and ginger are high in iron. Ginger has 434% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both whole wheat flour and ginger are high in potassium. Ginger has 235% more potassium than whole wheat flour - whole wheat flour has 394mg 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 flour and ginger contain small amounts of beta-carotene.
| Whole Wheat Flour | Ginger | |
|---|---|---|
| beta-carotene | 5 UG | 18 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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 Flour (Wheat flour, whole-grain, soft wheat) and Ginger (Spices, ginger, ground) .
Whole 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 whole wheat flour or ginger contain more calories in 100 grams?Both whole wheat flour and ginger are high in calories. Whole wheat flour is quite similar to whole wheat flour for calories - whole wheat flour has 332 calories in 100g and ginger has 335 calories.
Does whole wheat flour or ginger have more carbohydrates?
By weight, both whole wheat flour and ginger are high in carbohydrates. whole wheat flour has a little more carbohydrates ( 0%) than ginger by weight - whole wheat flour has 74.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does whole wheat flour or ginger contain more calcium?
Ginger is a rich source of calcium and it has 250% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and ginger has 114mg of calcium.
Does whole wheat flour or ginger contain more iron?
Both whole wheat flour and ginger are high in iron. Ginger has 430% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and ginger has 19.8mg of iron.
Does whole wheat flour or ginger contain more potassium?
Both whole wheat flour and ginger are high in potassium. Ginger has 240% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and ginger has 1320mg of potassium.