White Rice vs. Ginger
Nutrition comparison of Cooked White Rice and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and ginger:
- Both white rice and ginger are high in calories.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber, iron and potassium.
- White rice has 44.6 times less saturated fat than ginger.
- White rice has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and ginger are high in calories. Ginger has 158% more calories than white rice - white rice has 130 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to ginger per calorie. White rice has a macronutrient ratio of 8:91:2 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Ginger | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 91% | 75% |
| Fat | 2% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and white rice has 60% less carbohydrates than ginger - white rice has 28.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has 46 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
White rice has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Ginger is a great source of protein and it has 277% more protein than white rice - white rice has 2.4g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
White rice has 44.6 times less saturated fat than ginger - white rice has 0.06g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than white rice - ginger has 0.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Ginger and white rice contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin K
Ginger and white rice contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6. Both white rice and ginger contain significant amounts of pantothenic acid.
| White Rice | Ginger | |
|---|---|---|
| Thiamin | 0.167 MG | 0.046 MG |
| Riboflavin | 0.016 MG | 0.17 MG |
| Niacin | 1.835 MG | 9.62 MG |
| Pantothenic acid | 0.411 MG | 0.477 MG |
| Vitamin B6 | 0.05 MG | 0.626 MG |
| Folate | 58 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 12 times more iron than white rice - white rice has 1.5mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 44 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.223 G |
| Total | 0.01 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than white rice per 100 grams.
| White Rice | Ginger | |
|---|---|---|
| linoleic acid | 0.046 G | 0.706 G |
| Total | 0.046 G | 0.706 G |
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: White Rice (Rice, white, medium-grain, enriched, cooked) and Ginger (Spices, ginger, ground) .
Cooked White Rice 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 white rice or ginger contain more calories in 100 grams?Both white rice and ginger are high in calories. Ginger has 160% more calories than white rice - white rice has 130 calories in 100g and ginger has 335 calories.
Does white rice or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and white rice has 60% fewer carbohydrates than ginger - white rice has 28.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does white rice or ginger contain more calcium?
Ginger is a rich source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and ginger has 114mg of calcium.
Does white rice or ginger contain more iron?
Ginger is an abundant source of iron and it has 12 times more iron than white rice - white rice has 1.5mg of iron in 100 grams and ginger has 19.8mg of iron.
Does white rice or ginger contain more potassium?
Ginger is a rich source of potassium and it has 44 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and ginger has 1320mg of potassium.