Wild Rice vs. Ginger Root
Nutrition comparison of Cooked Wild Rice and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and ginger root:
- Ginger root is an excellent source of potassium.
- Wild rice has more thiamin, riboflavin and folate.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and ginger root has 21% less calories than wild rice - wild rice has 101 calories per 100 grams and ginger root has 80 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to ginger root for fat. Wild rice has a macronutrient ratio of 15:82:3 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Ginger Root | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and ginger root contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and ginger root has 17.8g of carbohydrates.
dietary fiber
Wild rice and ginger root contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and ginger root has 2g of dietary fiber.
sugar
Wild rice and ginger root contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and ginger root has 1.7g of sugar.
Protein
protein
Wild rice has 119% more protein than ginger root - wild rice has 4g of protein per 100 grams and ginger root has 1.8g of protein.
Fat
saturated fat
Both wild rice and ginger root are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and ginger root has 0.2g of saturated fat.
Vitamins
Vitamin C
Ginger root has more Vitamin C than wild rice - ginger root has 5mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Wild rice and ginger root contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Wild rice and ginger root contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and ginger root has 0.26mg of Vitamin E.
Vitamin K
Wild rice and ginger root contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and ginger root has 0.1ug of Vitamin K.
The B Vitamins
Wild rice has more thiamin, riboflavin and folate. Both wild rice and ginger root contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Wild Rice | Ginger Root | |
|---|---|---|
| Thiamin | 0.052 MG | 0.025 MG |
| Riboflavin | 0.087 MG | 0.034 MG |
| Niacin | 1.287 MG | 0.75 MG |
| Pantothenic acid | 0.154 MG | 0.203 MG |
| Vitamin B6 | 0.135 MG | 0.16 MG |
| Folate | 26 UG | 11 UG |
Minerals
calcium
Ginger root has 433% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and ginger root has 16mg of calcium.
iron
Wild rice and ginger root contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and ginger root has 0.6mg of iron.
potassium
Ginger root is an excellent source of potassium and it has 311% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and ginger root has 415mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Wild Rice | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.034 G |
| Total | 0.095 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and ginger root contain significant amounts of linoleic acid.
| Wild Rice | Ginger Root | |
|---|---|---|
| linoleic acid | 0.119 G | 0.12 G |
| Total | 0.119 G | 0.12 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: Wild Rice (Wild rice, cooked) and Ginger Root (Ginger root, raw) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Ginger Root 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 wild rice or ginger root contain more calories in 100 grams?Wild rice is high in calories and ginger root has 20% less calories than wild rice - wild rice has 101 calories in 100g and ginger root has 80 calories.
Does wild rice or ginger root have more carbohydrates?
By weight, wild rice and ginger root contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and ginger root has 17.8g of carbohydrates.
Does wild rice or ginger root contain more potassium?
Ginger root is a rich source of potassium and it has 310% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and ginger root has 415mg of potassium.