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Ginger vs. Rice — In-Depth Nutrition Comparison

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Differences between ginger and rice

  • Ginger has more copper, potassium, magnesium, fiber, and vitamin C, while rice has more selenium, folate, vitamin B1, manganese, and iron.
  • Ginger's daily need coverage for copper is 17% higher.
  • Ginger has a lower glycemic index. The glycemic index of ginger is 10, while the glycemic index of rice is 60.

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

Infographic

Ginger vs Rice 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.
Ginger
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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +1085.7%
Contains more CopperCopper +227.5%
Contains more IronIron +100%
Contains more ZincZinc +44.1%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +106.1%
Contains more SeleniumSelenium +971.4%

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
Ginger
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +552%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more FolateFolate +427.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Rice DV% diff.
Copper 0.226mg 0.069mg 17%
Selenium 0.7µg 7.5µg 12%
Vitamin B1 0.025mg 0.163mg 12%
Folate 11µg 58µg 12%
Potassium 415mg 35mg 11%
Manganese 0.229mg 0.472mg 11%
Iron 0.6mg 1.2mg 8%
Magnesium 43mg 12mg 7%
Vitamin C 5mg 0mg 6%
Fiber 2g 0.4g 6%
Vitamin B3 0.75mg 1.476mg 5%
Vitamin B6 0.16mg 0.093mg 5%
Choline 28.8mg 2.1mg 5%
Vitamin B5 0.203mg 0.39mg 4%
Calories 80kcal 130kcal 3%
Carbs 17.77g 28.17g 3%
Protein 1.82g 2.69g 2%
Vitamin B2 0.034mg 0.013mg 2%
Fats 0.75g 0.28g 1%
Calcium 16mg 10mg 1%
Zinc 0.34mg 0.49mg 1%
Phosphorus 34mg 43mg 1%
Sodium 13mg 1mg 1%
Vitamin E 0.26mg 0.04mg 1%
Saturated fat 0.203g 0.077g 1%
Polyunsaturated fat 0.154g 0.076g 1%
Protein per 100 calories 2.3g 2.1g N/A
Calories per 10 g protein 440kcal 483kcal N/A
Weight per 100 calories 125g 77g N/A
Net carbs 15.77g 27.77g N/A
Sugar 1.7g 0.05g N/A
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.154g 0.088g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.036mg 0.096mg 0%
Isoleucine 0.051mg 0.116mg 0%
Leucine 0.074mg 0.222mg 0%
Lysine 0.057mg 0.097mg 0%
Methionine 0.013mg 0.063mg 0%
Phenylalanine 0.045mg 0.144mg 0%
Valine 0.073mg 0.164mg 0%
Histidine 0.03mg 0.063mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +102.6%
Contains less Sat. FatSaturated fat -62.1%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.