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  6. Edamame vs. Ginger

Edamame vs. Ginger — In-Depth Nutrition Comparison

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How are edamame and ginger different?

  • Edamame is higher than ginger in folate, manganese, vitamin K, iron, phosphorus, vitamin B1, copper, fiber, zinc, and vitamin B2.
  • Edamame covers your daily need for folate, 75% more than ginger.
  • Edamame contains 267 times more vitamin K than ginger. Edamame contains 26.7µg of vitamin K, while ginger contains 0.1µg.

Edamame, frozen, prepared and Ginger root, raw types were used in this article.

Infographic

Edamame vs Ginger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Ginger
Ginger
0
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%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +293.8%
Contains more IronIron +278.3%
Contains more CopperCopper +52.7%
Contains more ZincZinc +302.9%
Contains more PhosphorusPhosphorus +397.1%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +347.2%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~415mg

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.
Edamame
Edamame
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Ginger
Ginger
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +161.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +355.9%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin KVitamin K +26600%
Contains more FolateFolate +2727.3%
Contains more CholineCholine +95.5%
Contains more Vitamin B6Vitamin B6 +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Ginger DV% diff.
Folate 311µg 11µg 75%
Manganese 1.024mg 0.229mg 35%
Vitamin K 26.7µg 0.1µg 22%
Iron 2.27mg 0.6mg 21%
Protein 11.91g 1.82g 20%
Phosphorus 169mg 34mg 19%
Vitamin B1 0.2mg 0.025mg 15%
Fiber 5.2g 2g 13%
Copper 0.345mg 0.226mg 13%
Polyunsaturated fat 2.156g 0.154g 13%
Zinc 1.37mg 0.34mg 9%
Vitamin B2 0.155mg 0.034mg 9%
Fats 5.2g 0.75g 7%
Choline 56.3mg 28.8mg 5%
Calcium 63mg 16mg 5%
Magnesium 64mg 43mg 5%
Vitamin B6 0.1mg 0.16mg 5%
Vitamin B5 0.395mg 0.203mg 4%
Carbs 8.91g 17.77g 3%
Monounsaturated fat 1.282g 0.154g 3%
Vitamin E 0.68mg 0.26mg 3%
Saturated fat 0.62g 0.203g 2%
Vitamin A 15µg 0µg 2%
Calories 121kcal 80kcal 2%
Vitamin B3 0.915mg 0.75mg 1%
Starch 1.51g 1%
Potassium 436mg 415mg 1%
Vitamin C 6.1mg 5mg 1%
Net carbs 3.71g 15.77g N/A
Sugar 2.18g 1.7g N/A
Sodium 6mg 13mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.012mg 0%
Threonine 0.331mg 0.036mg 0%
Isoleucine 0.3mg 0.051mg 0%
Leucine 0.745mg 0.074mg 0%
Lysine 0.745mg 0.057mg 0%
Methionine 0.141mg 0.013mg 0%
Phenylalanine 0.488mg 0.045mg 0%
Valine 0.324mg 0.073mg 0%
Histidine 0.267mg 0.03mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +554.4%
Contains more FatsFats +593.3%
Contains more OtherOther +57.1%
Contains more CarbsCarbs +99.4%
~equal in Water ~78.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +732.5%
Contains more Poly. FatPolyunsaturated fat +1300%
Contains less Sat. FatSaturated fat -67.3%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.