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Rice vs. Ginger — In-Depth Nutrition Comparison

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Differences between Rice and Ginger

  • Rice has more Selenium, Folate, Vitamin B1, Manganese, and Iron, while Ginger has more Copper, Potassium, Magnesium, Fiber, and Vitamin C.
  • Ginger's daily need coverage for Copper is 17% higher.
  • Ginger contains 11 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Ginger contains 0.7µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Ginger root, raw.

Infographic

Rice 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.
Rice
6
:
4
Ginger
Contains more Iron +100%
Contains more Phosphorus +26.5%
Contains less Sodium -92.3%
Contains more Zinc +44.1%
Contains more Manganese +106.1%
Contains more Selenium +971.4%
Contains more Calcium +60%
Contains more Magnesium +258.3%
Contains more Potassium +1085.7%
Contains more Copper +227.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Iron +100%
Contains more Phosphorus +26.5%
Contains less Sodium -92.3%
Contains more Zinc +44.1%
Contains more Manganese +106.1%
Contains more Selenium +971.4%
Contains more Calcium +60%
Contains more Magnesium +258.3%
Contains more Potassium +1085.7%
Contains more Copper +227.5%

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.
Rice
4
:
5
Ginger
Contains more Vitamin B1 +552%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B5 +92.1%
Contains more Folate +427.3%
Contains more Vitamin E +550%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +72%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin B1 +552%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B5 +92.1%
Contains more Folate +427.3%
Contains more Vitamin E +550%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +72%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
:
3
Ginger
Contains more Protein +47.8%
Contains more Carbs +58.5%
Contains more Fats +167.9%
Contains more Water +15.3%
Contains more Other +83.3%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 Protein +47.8%
Contains more Carbs +58.5%
Contains more Fats +167.9%
Contains more Water +15.3%
Contains more Other +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
2
Ginger
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +102.6%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +102.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Ginger Opinion
Net carbs 27.77g 15.77g Rice
Protein 2.69g 1.82g Rice
Fats 0.28g 0.75g Ginger
Carbs 28.17g 17.77g Rice
Calories 130kcal 80kcal Rice
Sugar 0.05g 1.7g Rice
Fiber 0.4g 2g Ginger
Calcium 10mg 16mg Ginger
Iron 1.2mg 0.6mg Rice
Magnesium 12mg 43mg Ginger
Phosphorus 43mg 34mg Rice
Potassium 35mg 415mg Ginger
Sodium 1mg 13mg Rice
Zinc 0.49mg 0.34mg Rice
Copper 0.069mg 0.226mg Ginger
Manganese 0.472mg 0.229mg Rice
Selenium 7.5µg 0.7µg Rice
Vitamin E 0.04mg 0.26mg Ginger
Vitamin C 0mg 5mg Ginger
Vitamin B1 0.163mg 0.025mg Rice
Vitamin B2 0.013mg 0.034mg Ginger
Vitamin B3 1.476mg 0.75mg Rice
Vitamin B5 0.39mg 0.203mg Rice
Vitamin B6 0.093mg 0.16mg Ginger
Folate 58µg 11µg Rice
Vitamin K 0µg 0.1µg Ginger
Tryptophan 0.031mg 0.012mg Rice
Threonine 0.096mg 0.036mg Rice
Isoleucine 0.116mg 0.051mg Rice
Leucine 0.222mg 0.074mg Rice
Lysine 0.097mg 0.057mg Rice
Methionine 0.063mg 0.013mg Rice
Phenylalanine 0.144mg 0.045mg Rice
Valine 0.164mg 0.073mg Rice
Histidine 0.063mg 0.03mg Rice
Saturated Fat 0.077g 0.203g Rice
Monounsaturated Fat 0.088g 0.154g Ginger
Polyunsaturated fat 0.076g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Rice
9%
Ginger
Minerals Daily Need Coverage Score
22%
Rice
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 50)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.