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  6. Edamame vs. Vegetable

Edamame vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Vegetable?

  • Edamame is richer in Folate, Copper, Manganese, Iron, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium, yet Vegetable is richer in Vitamin A RAE.
  • Edamame's daily need coverage for Folate is 73% higher.
  • Edamame has 4 times more Copper than Vegetable. Edamame has 0.345mg of Copper, while Vegetable has 0.083mg.

We used Edamame, frozen, prepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Edamame vs Vegetable 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.
Edamame
Edamame
10
:
0
Vegetable
Vegetable
Contains more Calcium +152%
Contains more Iron +176.8%
Contains more Magnesium +190.9%
Contains more Phosphorus +231.4%
Contains more Potassium +158%
Contains less Sodium -82.9%
Contains more Zinc +179.6%
Contains more Copper +315.7%
Contains more Manganese +170.2%
Contains more Selenium +166.7%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +152%
Contains more Iron +176.8%
Contains more Magnesium +190.9%
Contains more Phosphorus +231.4%
Contains more Potassium +158%
Contains less Sodium -82.9%
Contains more Zinc +179.6%
Contains more Copper +315.7%
Contains more Manganese +170.2%
Contains more Selenium +166.7%

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.
Edamame
Edamame
9
:
1
Vegetable
Vegetable
Contains more Vitamin E +78.9%
Contains more Vitamin C +90.6%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +161.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +1536.8%
Contains more Vitamin K +13.6%
Contains more Vitamin A +1335.2%
Equal in Vitamin B3 - 0.851
Edamame
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +78.9%
Contains more Vitamin C +90.6%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +161.6%
Contains more Vitamin B6 +35.1%
Contains more Folate +1536.8%
Contains more Vitamin K +13.6%
Contains more Vitamin A +1335.2%
Equal in Vitamin B3 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Vegetable
Vegetable
Contains more Protein +316.4%
Contains more Fats +3366.7%
Contains more Other +80.6%
Contains more Carbs +46.9%
Contains more Water +14.4%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +316.4%
Contains more Fats +3366.7%
Contains more Other +80.6%
Contains more Carbs +46.9%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +12720%
Contains more Polyunsaturated fat +2894.4%
Contains less Saturated Fat -95%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +12720%
Contains more Polyunsaturated fat +2894.4%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Vegetable Opinion
Net carbs 3.71g 8.69g Vegetable
Protein 11.91g 2.86g Edamame
Fats 5.2g 0.15g Edamame
Carbs 8.91g 13.09g Vegetable
Calories 121kcal 65kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 3.12g Edamame
Fiber 5.2g 4.4g Edamame
Calcium 63mg 25mg Edamame
Iron 2.27mg 0.82mg Edamame
Magnesium 64mg 22mg Edamame
Phosphorus 169mg 51mg Edamame
Potassium 436mg 169mg Edamame
Sodium 6mg 35mg Edamame
Zinc 1.37mg 0.49mg Edamame
Copper 0.345mg 0.083mg Edamame
Manganese 1.024mg 0.379mg Edamame
Selenium 0.8µg 0.3µg Edamame
Vitamin A 298IU 4277IU Vegetable
Vitamin A RAE 15µg 214µg Vegetable
Vitamin E 0.68mg 0.38mg Edamame
Vitamin C 6.1mg 3.2mg Edamame
Vitamin B1 0.2mg 0.071mg Edamame
Vitamin B2 0.155mg 0.12mg Edamame
Vitamin B3 0.915mg 0.851mg Edamame
Vitamin B5 0.395mg 0.151mg Edamame
Vitamin B6 0.1mg 0.074mg Edamame
Folate 311µg 19µg Edamame
Vitamin K 26.7µg 23.5µg Edamame
Tryptophan 0.126mg 0.029mg Edamame
Threonine 0.331mg 0.115mg Edamame
Isoleucine 0.3mg 0.139mg Edamame
Leucine 0.745mg 0.19mg Edamame
Lysine 0.745mg 0.17mg Edamame
Methionine 0.141mg 0.034mg Edamame
Phenylalanine 0.488mg 0.12mg Edamame
Valine 0.324mg 0.149mg Edamame
Histidine 0.267mg 0.073mg Edamame
Trans Fat 0.009g 0g Vegetable
Saturated Fat 0.62g 0.031g Vegetable
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.01g Edamame
Polyunsaturated fat 2.156g 0.072g 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 Vegetable
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
42%
Edamame
36%
Vegetable
Minerals Daily Need Coverage Score
55%
Edamame
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.589g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 66)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.5)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.