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  6. Wild rice raw vs. Ginger

Wild rice raw vs. Ginger — In-Depth Nutrition Comparison

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The main differences between wild rice raw and ginger

  • Wild rice raw is richer than ginger in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, folate, vitamin B6, vitamin B2, and vitamin B5.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.
  • Wild rice raw contains 18 times more zinc than ginger. Wild rice raw contains 5.96mg of zinc, while ginger contains 0.34mg.
  • Ginger has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Ginger root, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Ginger
Ginger
0
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%
Contains more MagnesiumMagnesium +311.6%
Contains more CalciumCalcium +31.3%
Contains more IronIron +226.7%
Contains more CopperCopper +131.9%
Contains more ZincZinc +1652.9%
Contains more PhosphorusPhosphorus +1173.5%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +480.3%
Contains more SeleniumSelenium +300%
~equal in Potassium ~415mg

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Ginger
Ginger
1
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +670.6%
Contains more Vitamin B3Vitamin B3 +797.7%
Contains more Vitamin B5Vitamin B5 +429.1%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +763.6%
Contains more CholineCholine +21.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Ginger DV% diff.
Phosphorus 433mg 34mg 57%
Zinc 5.96mg 0.34mg 51%
Manganese 1.329mg 0.229mg 48%
Vitamin B3 6.733mg 0.75mg 37%
Copper 0.524mg 0.226mg 33%
Magnesium 177mg 43mg 32%
Protein 14.73g 1.82g 26%
Folate 95µg 11µg 21%
Carbs 74.9g 17.77g 19%
Vitamin B6 0.391mg 0.16mg 18%
Vitamin B2 0.262mg 0.034mg 18%
Vitamin B5 1.074mg 0.203mg 17%
Iron 1.96mg 0.6mg 17%
Fiber 6.2g 2g 17%
Calories 357kcal 80kcal 14%
Vitamin B1 0.115mg 0.025mg 8%
Vitamin C 0mg 5mg 6%
Selenium 2.8µg 0.7µg 4%
Vitamin E 0.82mg 0.26mg 4%
Polyunsaturated fat 0.676g 0.154g 3%
Vitamin K 1.9µg 0.1µg 2%
Calcium 21mg 16mg 1%
Fats 1.08g 0.75g 1%
Choline 35mg 28.8mg 1%
Net carbs 68.7g 15.77g N/A
Potassium 427mg 415mg 0%
Sugar 2.5g 1.7g N/A
Sodium 7mg 13mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.203g 0%
Monounsaturated fat 0.159g 0.154g 0%
Tryptophan 0.179mg 0.012mg 0%
Threonine 0.469mg 0.036mg 0%
Isoleucine 0.618mg 0.051mg 0%
Leucine 1.018mg 0.074mg 0%
Lysine 0.629mg 0.057mg 0%
Methionine 0.438mg 0.013mg 0%
Phenylalanine 0.721mg 0.045mg 0%
Valine 0.858mg 0.073mg 0%
Histidine 0.384mg 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Ginger
Ginger
1
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 ProteinProtein +709.3%
Contains more FatsFats +44%
Contains more CarbsCarbs +321.5%
Contains more OtherOther +98.7%
Contains more WaterWater +916.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Ginger
Ginger
0
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +339%
~equal in Monounsaturated fat ~0.154g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.