Ginger vs. Edamame
Nutrition comparison of Ginger and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and edamame:
- Both edamame and ginger are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 3.1 times less saturated fat than ginger.
- Edamame has more thiamin and folate, however, ginger contains more niacin and Vitamin B6.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and ginger are high in calories. Ginger has 177% more calories than edamame - edamame has 121 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Ginger has a macronutrient ratio of 12:75:13 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Edamame | |
|---|---|---|
| Protein | 12% | 37% |
| Carbohydrates | 75% | 27% |
| Fat | 13% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and edamame has 88% less carbohydrates than ginger - edamame has 8.9g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both edamame and ginger are high in dietary fiber. Ginger has 171% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Edamame and ginger contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both edamame and ginger are high in protein. Edamame has 33% more protein than ginger - edamame has 11.9g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Edamame has 3.1 times less saturated fat than ginger - edamame has 0.62g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
trans fat
Both edamame and ginger are low in trans fat - edamame has 0.01g of trans fat per 100 grams and ginger does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 771% more Vitamin C than ginger - edamame has 6.1mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Edamame and ginger contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than ginger - edamame has 0.68mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Edamame has 32 times more Vitamin K than ginger - edamame has 26.7ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin and folate, however, ginger contains more niacin and Vitamin B6. Both ginger and edamame contain significant amounts of riboflavin and pantothenic acid.
| Ginger | Edamame | |
|---|---|---|
| Thiamin | 0.046 MG | 0.2 MG |
| Riboflavin | 0.17 MG | 0.155 MG |
| Niacin | 9.62 MG | 0.915 MG |
| Pantothenic acid | 0.477 MG | 0.395 MG |
| Vitamin B6 | 0.626 MG | 0.1 MG |
| Folate | 13 UG | 311 UG |
Minerals
calcium
Both edamame and ginger are high in calcium. Ginger has 81% more calcium than edamame - edamame has 63mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both edamame and ginger are high in iron. Ginger has 772% more iron than edamame - edamame has 2.3mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both edamame and ginger are high in potassium. Ginger has 203% more potassium than edamame - edamame has 436mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and edamame contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.223 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than ginger per 100 grams.
| Ginger | Edamame | |
|---|---|---|
| linoleic acid | 0.706 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.706 G | 1.794 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Ginger g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or ginger contain more calories in 100 grams?Both edamame and ginger are high in calories. Ginger has 180% more calories than edamame - edamame has 121 calories in 100g and ginger has 335 calories.
Is edamame or ginger better for protein?
Both edamame and ginger are high in protein. Edamame has 30% more protein than ginger - edamame has 11.9g of protein per 100 grams and ginger has 9g of protein.
Does edamame or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and edamame has 90% fewer carbohydrates than ginger - edamame has 8.9g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does edamame or ginger contain more calcium?
Both edamame and ginger are high in calcium. Ginger has 80% more calcium than edamame - edamame has 63mg of calcium in 100 grams and ginger has 114mg of calcium.
Does edamame or ginger contain more iron?
Both edamame and ginger are high in iron. Ginger has 770% more iron than edamame - edamame has 2.3mg of iron in 100 grams and ginger has 19.8mg of iron.
Does edamame or ginger contain more potassium?
Both edamame and ginger are high in potassium. Ginger has 200% more potassium than edamame - edamame has 436mg of potassium in 100 grams and ginger has 1320mg of potassium.