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  6. Ginger vs. Wakame

Ginger vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between ginger and wakame

  • Ginger is higher in vitamin B6 and potassium, yet wakame is higher in manganese, folate, iron, magnesium, vitamin B2, calcium, and vitamin B5.
  • Wakame covers your daily manganese needs 51% more than ginger.
  • Ginger contains 80 times more vitamin B6 than wakame. While ginger contains 0.16mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in ginger is lower.

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

Infographic

Ginger vs Wakame 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.
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%
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%
Contains more PotassiumPotassium +730%
Contains less SodiumSodium -98.5%
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%
~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.
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%
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%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B6Vitamin B6 +7900%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +17.2%
Contains more CarbsCarbs +94.4%
Contains more ProteinProtein +66.5%
Contains more OtherOther +835.1%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +165.5%
Contains less Sat. FatSaturated fat -36%
Contains more Poly. FatPolyunsaturated fat +41.6%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.