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Edamame vs. Purslane — In-Depth Nutrition Comparison

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How are Edamame and Purslane different?

  • Edamame is higher in Folate, Manganese, Copper, Phosphorus, Vitamin B1, Zinc, Choline, and Vitamin B5, however, Purslane is richer in Vitamin C.
  • Daily need coverage for Folate from Edamame is 75% higher.
  • Edamame contains 11 times more Vitamin B5 than Purslane. While Edamame contains 0.395mg of Vitamin B5, Purslane contains only 0.036mg.

Edamame, frozen, prepared and Purslane, raw are the varieties used in this article.

Infographic

Edamame vs Purslane infographic
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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.
Contains more Iron +14.1%
Contains more Phosphorus +284.1%
Contains less Sodium -86.7%
Contains more Zinc +705.9%
Contains more Copper +205.3%
Contains more Manganese +238%
Contains more Potassium +13.3%
Contains more Selenium +12.5%
Equal in Calcium - 65
Equal in Magnesium - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Iron +14.1%
Contains more Phosphorus +284.1%
Contains less Sodium -86.7%
Contains more Zinc +705.9%
Contains more Copper +205.3%
Contains more Manganese +238%
Contains more Potassium +13.3%
Contains more Selenium +12.5%
Equal in Calcium - 65
Equal in Magnesium - 68

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.
:
Contains more Vitamin B1 +325.5%
Contains more Vitamin B2 +38.4%
Contains more Vitamin B3 +90.6%
Contains more Vitamin B5 +997.2%
Contains more Vitamin B6 +37%
Contains more Folate +2491.7%
Contains more Vitamin A +343%
Contains more Vitamin C +244.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin B1 +325.5%
Contains more Vitamin B2 +38.4%
Contains more Vitamin B3 +90.6%
Contains more Vitamin B5 +997.2%
Contains more Vitamin B6 +37%
Contains more Folate +2491.7%
Contains more Vitamin A +343%
Contains more Vitamin C +244.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +486.7%
Contains more Fats +1344.4%
Contains more Carbs +162.8%
Contains more Water +27.6%
Contains more Other +12.4%
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +486.7%
Contains more Fats +1344.4%
Contains more Carbs +162.8%
Contains more Water +27.6%
Contains more Other +12.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Purslane Opinion
Net carbs 3.71g 3.39g Edamame
Protein 11.91g 2.03g Edamame
Fats 5.2g 0.36g Edamame
Carbs 8.91g 3.39g Edamame
Calories 121kcal 20kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Purslane
Fiber 5.2g Edamame
Calcium 63mg 65mg Purslane
Iron 2.27mg 1.99mg Edamame
Magnesium 64mg 68mg Purslane
Phosphorus 169mg 44mg Edamame
Potassium 436mg 494mg Purslane
Sodium 6mg 45mg Edamame
Zinc 1.37mg 0.17mg Edamame
Copper 0.345mg 0.113mg Edamame
Manganese 1.024mg 0.303mg Edamame
Selenium 0.8µg 0.9µg Purslane
Vitamin A 298IU 1320IU Purslane
Vitamin A RAE 15µg Edamame
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 21mg Purslane
Vitamin B1 0.2mg 0.047mg Edamame
Vitamin B2 0.155mg 0.112mg Edamame
Vitamin B3 0.915mg 0.48mg Edamame
Vitamin B5 0.395mg 0.036mg Edamame
Vitamin B6 0.1mg 0.073mg Edamame
Folate 311µg 12µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Purslane
Saturated Fat 0.62g Purslane
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g Edamame
Polyunsaturated fat 2.156g 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 Purslane
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
19%
Purslane
Minerals Daily Need Coverage Score
55%
Edamame
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.62g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 39mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.