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Wakame vs. Ginger — In-Depth Nutrition Comparison

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A recap on the 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
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Ginger
Ginger
2
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 +148.8%
Contains more CalciumCalcium +837.5%
Contains more IronIron +263.3%
Contains more CopperCopper +25.7%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +135.3%
Contains more ManganeseManganese +511.4%
Contains more PotassiumPotassium +730%
Contains less SodiumSodium -98.5%
~equal in Selenium ~0.7µg

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
Wakame
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Ginger
Ginger
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +576.5%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +243.3%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1681.8%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B6Vitamin B6 +7900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Ginger DV% diff.
Manganese 1.4mg 0.229mg 51%
Folate 196µg 11µg 46%
Sodium 872mg 13mg 37%
Iron 2.18mg 0.6mg 20%
Magnesium 107mg 43mg 15%
Vitamin B2 0.23mg 0.034mg 15%
Calcium 150mg 16mg 13%
Vitamin B6 0.002mg 0.16mg 12%
Potassium 50mg 415mg 11%
Vitamin B5 0.697mg 0.203mg 10%
Phosphorus 80mg 34mg 7%
Fiber 0.5g 2g 6%
Copper 0.284mg 0.226mg 6%
Vitamin E 1mg 0.26mg 5%
Vitamin B3 1.6mg 0.75mg 5%
Vitamin K 5.3µg 0.1µg 4%
Carbs 9.14g 17.77g 3%
Vitamin B1 0.06mg 0.025mg 3%
Choline 13.9mg 28.8mg 3%
Calories 45kcal 80kcal 2%
Protein 3.03g 1.82g 2%
Vitamin C 3mg 5mg 2%
Vitamin A 18µg 0µg 2%
Protein per 100 calories 6.7g 2.3g N/A
Calories per 10 g protein 149kcal 440kcal N/A
Weight per 100 calories 222g 125g N/A
Fats 0.64g 0.75g 0%
Net carbs 8.64g 15.77g N/A
Sugar 0.65g 1.7g N/A
Zinc 0.38mg 0.34mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.13g 0.203g 0%
Monounsaturated fat 0.058g 0.154g 0%
Polyunsaturated fat 0.218g 0.154g 0%
Tryptophan 0.035mg 0.012mg 0%
Threonine 0.165mg 0.036mg 0%
Isoleucine 0.087mg 0.051mg 0%
Leucine 0.257mg 0.074mg 0%
Lysine 0.112mg 0.057mg 0%
Methionine 0.063mg 0.013mg 0%
Phenylalanine 0.112mg 0.045mg 0%
Valine 0.209mg 0.073mg 0%
Histidine 0.015mg 0.03mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 less Sat. FatSaturated fat -36%
Contains more Poly. FatPolyunsaturated fat +41.6%
Contains more Mono. FatMonounsaturated fat +165.5%

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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. 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.