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  6. Agar vs. Edamame

Agar vs. Edamame — In-Depth Nutrition Comparison

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A recap on the differences between agar and edamame

  • Edamame has less iron, magnesium, manganese, folate, calcium, vitamin B5, zinc, copper, vitamin E, and potassium.
  • Agar covers your daily iron needs 239% more than edamame.
  • Edamame contains 12 times less magnesium than agar. Agar contains 770mg of magnesium, while edamame contains 64mg.

Food varieties used in this article are Seaweed, agar, dried and Edamame, frozen, prepared.

Infographic

Agar vs Edamame 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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +1103.1%
Contains more CalciumCalcium +892.1%
Contains more PotassiumPotassium +158%
Contains more IronIron +842.7%
Contains more CopperCopper +76.8%
Contains more ZincZinc +323.4%
Contains more ManganeseManganese +319.9%
Contains more SeleniumSelenium +825%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -94.1%

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.
Agar
Agar
5
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin EVitamin E +635.3%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B5Vitamin B5 +664.1%
Contains more Vitamin B6Vitamin B6 +203%
Contains more FolateFolate +86.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +353%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~26.7µg

All nutrients comparison - raw data values

Nutrient Agar Edamame DV% diff.
Iron 21.4mg 2.27mg 239%
Magnesium 770mg 64mg 168%
Manganese 4.3mg 1.024mg 142%
Folate 580µg 311µg 67%
Calcium 625mg 63mg 56%
Vitamin B5 3.018mg 0.395mg 52%
Zinc 5.8mg 1.37mg 40%
Copper 0.61mg 0.345mg 29%
Vitamin E 5mg 0.68mg 29%
Carbs 80.88g 8.91g 24%
Potassium 1125mg 436mg 20%
Phosphorus 52mg 169mg 17%
Vitamin B1 0.01mg 0.2mg 16%
Vitamin B6 0.303mg 0.1mg 16%
Polyunsaturated fat 0.102g 2.156g 14%
Selenium 7.4µg 0.8µg 12%
Protein 6.21g 11.91g 11%
Fiber 7.7g 5.2g 10%
Calories 306kcal 121kcal 9%
Fats 0.3g 5.2g 8%
Vitamin C 0mg 6.1mg 7%
Vitamin B2 0.222mg 0.155mg 5%
Sodium 102mg 6mg 4%
Vitamin B3 0.202mg 0.915mg 4%
Saturated fat 0.061g 0.62g 3%
Monounsaturated fat 0.027g 1.282g 3%
Vitamin A 0µg 15µg 2%
Vitamin K 24.4µg 26.7µg 2%
Starch 1.51g 1%
Choline 63.3mg 56.3mg 1%
Protein per 100 calories 2g 9.8g N/A
Calories per 10 g protein 493kcal 102kcal N/A
Weight per 100 calories 33g 83g N/A
Unsaturated / Saturated Fat ratio 2.1 5.5 N/A
Net carbs 73.18g 3.71g N/A
Sugar 2.97g 2.18g N/A
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.087g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
2
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +807.7%
Contains more OtherOther +224.8%
Contains more ProteinProtein +91.8%
Contains more FatsFats +1633.3%
Contains more WaterWater +738.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
1
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +4648.1%
Contains more Poly. FatPolyunsaturated fat +2013.7%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.