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Ginger vs. Arborio rice — In-Depth Nutrition Comparison

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How are ginger and arborio rice different?

  • Ginger is higher in copper, potassium, magnesium, vitamin B6, and vitamin C; however, arborio rice is richer in selenium, folate, vitamin B1, iron, and manganese.
  • Daily need coverage for copper for ginger is 17% higher.
  • Ginger has a lower glycemic index (10) than arborio rice (69).

Ginger root, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Ginger vs Arborio rice infographic
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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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1496.2%
Contains more CopperCopper +213.9%
Contains more IronIron +143.3%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +55.9%
Contains more SeleniumSelenium +971.4%
~equal in Phosphorus ~33mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B6Vitamin B6 +171.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +556%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more FolateFolate +436.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +294.7%
Contains more WaterWater +15.1%
Contains more OtherOther +305.3%
Contains more ProteinProtein +29.7%
Contains more CarbsCarbs +61.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +165.5%
Contains more Poly. FatPolyunsaturated fat +208%
Contains less Sat. FatSaturated fat -74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Arborio rice DV% diff.
Copper 0.226mg 0.072mg 17%
Vitamin B1 0.025mg 0.164mg 12%
Folate 11µg 59µg 12%
Selenium 0.7µg 7.5µg 12%
Potassium 415mg 26mg 11%
Iron 0.6mg 1.46mg 11%
Magnesium 43mg 8mg 8%
Vitamin B6 0.16mg 0.059mg 8%
Fiber 2g 8%
Manganese 0.229mg 0.357mg 6%
Vitamin C 5mg 0mg 6%
Choline 28.8mg 5%
Vitamin B3 0.75mg 1.493mg 5%
Carbs 17.77g 28.73g 4%
Vitamin B5 0.203mg 0.397mg 4%
Calories 80kcal 130kcal 3%
Vitamin E 0.26mg 2%
Calcium 16mg 1mg 2%
Polyunsaturated fat 0.154g 0.05g 1%
Sodium 13mg 0mg 1%
Fats 0.75g 0.19g 1%
Saturated fat 0.203g 0.051g 1%
Zinc 0.34mg 0.4mg 1%
Vitamin B2 0.034mg 0.016mg 1%
Protein 1.82g 2.36g 1%
Net carbs 15.77g 28.73g N/A
Sugar 1.7g N/A
Phosphorus 34mg 33mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.154g 0.058g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.036mg 0.084mg 0%
Isoleucine 0.051mg 0.102mg 0%
Leucine 0.074mg 0.195mg 0%
Lysine 0.057mg 0.085mg 0%
Methionine 0.013mg 0.056mg 0%
Phenylalanine 0.045mg 0.126mg 0%
Valine 0.073mg 0.144mg 0%
Histidine 0.03mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Ginger
12%
Arborio rice
Minerals Daily Need Coverage Score
23%
Ginger
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 59)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.152g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.