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Wakame vs. Ginger — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Ginger

  • Wakame is higher in Manganese, Folate, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin B5, yet Ginger is higher in Vitamin B6, and Potassium.
  • Wakame covers your daily Manganese needs 51% more than Ginger.
  • Wakame contains 67 times more Sodium than Ginger. While Wakame contains 872mg of Sodium, Ginger contains only 13mg.

Food varieties used in this article are Seaweed, wakame, raw and Ginger root, raw.

Infographic

Wakame 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.
Wakame
7
:
2
Ginger
Contains more Calcium +837.5%
Contains more Iron +263.3%
Contains more Magnesium +148.8%
Contains more Phosphorus +135.3%
Contains more Zinc +11.8%
Contains more Copper +25.7%
Contains more Manganese +511.4%
Contains more Potassium +730%
Contains less Sodium -98.5%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +837.5%
Contains more Iron +263.3%
Contains more Magnesium +148.8%
Contains more Phosphorus +135.3%
Contains more Zinc +11.8%
Contains more Copper +25.7%
Contains more Manganese +511.4%
Contains more Potassium +730%
Contains less Sodium -98.5%
Equal in Selenium - 0.7

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.
Wakame
8
:
3
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +576.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +243.3%
Contains more Folate +1681.8%
Contains more Vitamin K +5200%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +7900%
Contains more Choline +107.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 8% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 16% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +576.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +243.3%
Contains more Folate +1681.8%
Contains more Vitamin K +5200%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +7900%
Contains more Choline +107.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
:
2
Ginger
Contains more Protein +66.5%
Contains more Other +835.1%
Contains more Fats +17.2%
Contains more Carbs +94.4%
Equal in Water - 78.89
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
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 +66.5%
Contains more Other +835.1%
Contains more Fats +17.2%
Contains more Carbs +94.4%
Equal in Water - 78.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
2
:
1
Ginger
Contains less Saturated Fat -36%
Contains more Polyunsaturated fat +41.6%
Contains more Monounsaturated Fat +165.5%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -36%
Contains more Polyunsaturated fat +41.6%
Contains more Monounsaturated Fat +165.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Ginger Opinion
Net carbs 8.64g 15.77g Ginger
Protein 3.03g 1.82g Wakame
Fats 0.64g 0.75g Ginger
Carbs 9.14g 17.77g Ginger
Calories 45kcal 80kcal Ginger
Sugar 0.65g 1.7g Wakame
Fiber 0.5g 2g Ginger
Calcium 150mg 16mg Wakame
Iron 2.18mg 0.6mg Wakame
Magnesium 107mg 43mg Wakame
Phosphorus 80mg 34mg Wakame
Potassium 50mg 415mg Ginger
Sodium 872mg 13mg Ginger
Zinc 0.38mg 0.34mg Wakame
Copper 0.284mg 0.226mg Wakame
Manganese 1.4mg 0.229mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.26mg Wakame
Vitamin C 3mg 5mg Ginger
Vitamin B1 0.06mg 0.025mg Wakame
Vitamin B2 0.23mg 0.034mg Wakame
Vitamin B3 1.6mg 0.75mg Wakame
Vitamin B5 0.697mg 0.203mg Wakame
Vitamin B6 0.002mg 0.16mg Ginger
Folate 196µg 11µg Wakame
Choline 13.9mg 28.8mg Ginger
Vitamin K 5.3µg 0.1µg Wakame
Tryptophan 0.035mg 0.012mg Wakame
Threonine 0.165mg 0.036mg Wakame
Isoleucine 0.087mg 0.051mg Wakame
Leucine 0.257mg 0.074mg Wakame
Lysine 0.112mg 0.057mg Wakame
Methionine 0.063mg 0.013mg Wakame
Phenylalanine 0.112mg 0.045mg Wakame
Valine 0.209mg 0.073mg Wakame
Histidine 0.015mg 0.03mg Ginger
Saturated Fat 0.13g 0.203g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.154g Ginger
Polyunsaturated fat 0.218g 0.154g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
28%
Wakame
9%
Ginger
Minerals Daily Need Coverage Score
65%
Wakame
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 10)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 859mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.