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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 of 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.
Edamame
Edamame
10
:
0
Ginger
Ginger
Contains more Calcium +293.8%
Contains more Iron +278.3%
Contains more Magnesium +48.8%
Contains more Phosphorus +397.1%
Contains less Sodium -53.8%
Contains more Zinc +302.9%
Contains more Copper +52.7%
Contains more Manganese +347.2%
Contains more Selenium +14.3%
Equal in Potassium - 415
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +293.8%
Contains more Iron +278.3%
Contains more Magnesium +48.8%
Contains more Phosphorus +397.1%
Contains less Sodium -53.8%
Contains more Zinc +302.9%
Contains more Copper +52.7%
Contains more Manganese +347.2%
Contains more Selenium +14.3%
Equal in Potassium - 415

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
9
:
1
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +161.5%
Contains more Vitamin C +22%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +355.9%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +94.6%
Contains more Folate +2727.3%
Contains more Vitamin K +26600%
Contains more Vitamin B6 +60%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +161.5%
Contains more Vitamin C +22%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +355.9%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +94.6%
Contains more Folate +2727.3%
Contains more Vitamin K +26600%
Contains more Vitamin B6 +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Ginger
Ginger
Contains more Protein +554.4%
Contains more Fats +593.3%
Contains more Other +57.1%
Contains more Carbs +99.4%
Equal in Water - 78.89
Edamame
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
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 Protein +554.4%
Contains more Fats +593.3%
Contains more Other +57.1%
Contains more Carbs +99.4%
Equal in Water - 78.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Ginger
Ginger
Contains more Monounsaturated Fat +732.5%
Contains more Polyunsaturated fat +1300%
Contains less Saturated Fat -67.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains more Monounsaturated Fat +732.5%
Contains more Polyunsaturated fat +1300%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Ginger
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Ginger Opinion
Net carbs 3.71g 15.77g Ginger
Protein 11.91g 1.82g Edamame
Fats 5.2g 0.75g Edamame
Carbs 8.91g 17.77g Ginger
Calories 121kcal 80kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 1.7g Ginger
Fiber 5.2g 2g Edamame
Calcium 63mg 16mg Edamame
Iron 2.27mg 0.6mg Edamame
Magnesium 64mg 43mg Edamame
Phosphorus 169mg 34mg Edamame
Potassium 436mg 415mg Edamame
Sodium 6mg 13mg Edamame
Zinc 1.37mg 0.34mg Edamame
Copper 0.345mg 0.226mg Edamame
Manganese 1.024mg 0.229mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.26mg Edamame
Vitamin C 6.1mg 5mg Edamame
Vitamin B1 0.2mg 0.025mg Edamame
Vitamin B2 0.155mg 0.034mg Edamame
Vitamin B3 0.915mg 0.75mg Edamame
Vitamin B5 0.395mg 0.203mg Edamame
Vitamin B6 0.1mg 0.16mg Ginger
Folate 311µg 11µg Edamame
Vitamin K 26.7µg 0.1µg Edamame
Tryptophan 0.126mg 0.012mg Edamame
Threonine 0.331mg 0.036mg Edamame
Isoleucine 0.3mg 0.051mg Edamame
Leucine 0.745mg 0.074mg Edamame
Lysine 0.745mg 0.057mg Edamame
Methionine 0.141mg 0.013mg Edamame
Phenylalanine 0.488mg 0.045mg Edamame
Valine 0.324mg 0.073mg Edamame
Histidine 0.267mg 0.03mg Edamame
Trans Fat 0.009g 0g Ginger
Saturated Fat 0.62g 0.203g Ginger
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.154g Edamame
Polyunsaturated fat 2.156g 0.154g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Edamame
9%
Ginger
Minerals Daily Need Coverage Score
55%
Edamame
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 0.417g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 10)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.5)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.