Brown Rice vs. Ginger
Nutrition comparison of Cooked Brown 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
brown rice
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and ginger:
- Both brown rice and ginger are high in calories.
- Brown rice has 9 times less saturated fat than ginger.
- Brown rice has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and ginger are high in calories. Ginger has 172% more calories than brown rice - brown rice has 123 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, brown rice is heavier in carbs, lighter in fat and similar to ginger for protein. Brown rice has a macronutrient ratio of 9:84:7 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Ginger | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 84% | 75% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and brown rice has 64% less carbohydrates than ginger - brown rice has 25.6g 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 781% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Brown rice and ginger contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 228% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Brown rice has 9 times less saturated fat than ginger - brown rice has 0.26g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than brown rice - ginger has 0.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Ginger and brown rice contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and ginger contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Brown rice and ginger contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, ginger contains more riboflavin, niacin and Vitamin B6. Both brown rice and ginger contain significant amounts of pantothenic acid and folate.
| Brown Rice | Ginger | |
|---|---|---|
| Thiamin | 0.178 MG | 0.046 MG |
| Riboflavin | 0.069 MG | 0.17 MG |
| Niacin | 2.561 MG | 9.62 MG |
| Pantothenic acid | 0.38 MG | 0.477 MG |
| Vitamin B6 | 0.123 MG | 0.626 MG |
| Folate | 9 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 37 times more calcium than brown rice - brown 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 34 times more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Ginger is an excellent source of potassium and it has 14 times more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.223 G |
| Total | 0.011 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and ginger contain significant amounts of linoleic acid.
| Brown Rice | Ginger | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.706 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Ginger (Spices, ginger, ground) .
Cooked Brown 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 brown rice or ginger contain more calories in 100 grams?Both brown rice and ginger are high in calories. Ginger has 170% more calories than brown rice - brown rice has 123 calories in 100g and ginger has 335 calories.
Does brown rice or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and brown rice has 60% fewer carbohydrates than ginger - brown rice has 25.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does brown rice or ginger contain more calcium?
Ginger is a rich source of calcium and it has 37 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and ginger has 114mg of calcium.
Does brown rice or ginger contain more iron?
Ginger is an abundant source of iron and it has 34 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and ginger has 19.8mg of iron.
Does brown rice or ginger contain more potassium?
Ginger is a rich source of potassium and it has 14 times more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and ginger has 1320mg of potassium.