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.
Detailed nutritional comparison of white rice and ginger is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Ginger src

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 heavier in carbs, lighter in fat and similar to ginger for protein. White rice has a macronutrient ratio of 8:91:1 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Ginger
Protein 8% 10%
Carbohydrates 91% 80%
Fat 1% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Ginger .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Ginger (Spices, ginger, ground) .

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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.