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Artichoke vs. Edamame — In-Depth Nutrition Comparison

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How are Artichoke and Edamame different?

  • Artichoke is higher in Vitamin C, however, Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Vitamin K, Zinc, and Vitamin B2.
  • Daily need coverage for Folate from Edamame is 61% higher.
  • Artichoke contains 2 times more Vitamin C than Edamame. While Artichoke contains 11.7mg of Vitamin C, Edamame contains only 6.1mg.

Artichokes, (globe or french), raw and Edamame, frozen, prepared are the varieties used in this article.

Infographic

Artichoke vs Edamame 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 Calcium +43.2%
Contains more Iron +77.3%
Contains more Phosphorus +87.8%
Contains more Potassium +17.8%
Contains less Sodium -93.6%
Contains more Zinc +179.6%
Contains more Copper +49.4%
Contains more Manganese +300%
Contains more Selenium +300%
Equal in Magnesium - 64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +43.2%
Contains more Iron +77.3%
Contains more Phosphorus +87.8%
Contains more Potassium +17.8%
Contains less Sodium -93.6%
Contains more Zinc +179.6%
Contains more Copper +49.4%
Contains more Manganese +300%
Contains more Selenium +300%
Equal in Magnesium - 64

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 C +91.8%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +16%
Contains more Vitamin A +2192.3%
Contains more Vitamin E +257.9%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B5 +16.9%
Contains more Folate +357.4%
Contains more Choline +63.7%
Contains more Vitamin K +80.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 19% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 31% 67%
Contains more Vitamin C +91.8%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B6 +16%
Contains more Vitamin A +2192.3%
Contains more Vitamin E +257.9%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B5 +16.9%
Contains more Folate +357.4%
Contains more Choline +63.7%
Contains more Vitamin K +80.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +18%
Contains more Water +16.7%
Contains more Protein +264.2%
Contains more Fats +3366.7%
Equal in Other - 1.21
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 Carbs +18%
Contains more Water +16.7%
Contains more Protein +264.2%
Contains more Fats +3366.7%
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +3268.8%
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +25540%
Contains more Polyunsaturated fat +3268.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Edamame Opinion
Net carbs 5.11g 3.71g Artichoke
Protein 3.27g 11.91g Edamame
Fats 0.15g 5.2g Edamame
Carbs 10.51g 8.91g Artichoke
Calories 47kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.99g 2.18g Artichoke
Fiber 5.4g 5.2g Artichoke
Calcium 44mg 63mg Edamame
Iron 1.28mg 2.27mg Edamame
Magnesium 60mg 64mg Edamame
Phosphorus 90mg 169mg Edamame
Potassium 370mg 436mg Edamame
Sodium 94mg 6mg Edamame
Zinc 0.49mg 1.37mg Edamame
Copper 0.231mg 0.345mg Edamame
Manganese 0.256mg 1.024mg Edamame
Selenium 0.2µg 0.8µg Edamame
Vitamin A 13IU 298IU Edamame
Vitamin A RAE 1µg 15µg Edamame
Vitamin E 0.19mg 0.68mg Edamame
Vitamin C 11.7mg 6.1mg Artichoke
Vitamin B1 0.072mg 0.2mg Edamame
Vitamin B2 0.066mg 0.155mg Edamame
Vitamin B3 1.046mg 0.915mg Artichoke
Vitamin B5 0.338mg 0.395mg Edamame
Vitamin B6 0.116mg 0.1mg Artichoke
Folate 68µg 311µg Edamame
Choline 34.4mg 56.3mg Edamame
Vitamin K 14.8µg 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 0g 0.009g Artichoke
Saturated Fat 0.036g 0.62g Artichoke
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.005g 1.282g Edamame
Polyunsaturated fat 0.064g 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
Artichoke Edamame
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
19%
Artichoke
41%
Edamame
Minerals Daily Need Coverage Score
31%
Artichoke
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 88mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
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 is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.19g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.584g)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.