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Green bean vs. Edamame — In-Depth Nutrition Comparison

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A recap on differences between Green bean and Edamame

  • Green bean has more Vitamin K, however, Edamame is higher in Folate, Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B1, Zinc, and Potassium.
  • Edamame covers your daily Folate needs 70% more than Green bean.
  • Edamame contains 2 times less Vitamin K than Green bean. Green bean contains 47.9µg of Vitamin K, while Edamame contains 26.7µg.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

Infographic

Green bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +43.2%
Contains more PotassiumPotassium +198.6%
Contains more IronIron +249.2%
Contains more CopperCopper +505.3%
Contains more ZincZinc +448%
Contains more PhosphorusPhosphorus +482.8%
Contains more ManganeseManganese +259.3%
Contains more SeleniumSelenium +300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 18% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +59%
Contains more Vitamin AVitamin A +112.4%
Contains more Vitamin KVitamin K +79.4%
Contains more Vitamin E Vitamin E +47.8%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin B5Vitamin B5 +433.8%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +842.4%
Contains more CholineCholine +233.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 WaterWater +22.6%
Contains more ProteinProtein +530.2%
Contains more FatsFats +1757.1%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -89.7%
Contains more Mono. FatMonounsaturated Fat +11554.5%
Contains more Poly. FatPolyunsaturated fat +1386.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Edamame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Green bean Edamame Opinion
Calories 35kcal 121kcal Edamame
Protein 1.89g 11.91g Edamame
Fats 0.28g 5.2g Edamame
Vitamin C 9.7mg 6.1mg Green bean
Net carbs 4.68g 3.71g Green bean
Carbs 7.88g 8.91g Edamame
Magnesium 18mg 64mg Edamame
Calcium 44mg 63mg Edamame
Potassium 146mg 436mg Edamame
Iron 0.65mg 2.27mg Edamame
Sugar 3.63g 2.18g Edamame
Fiber 3.2g 5.2g Edamame
Copper 0.057mg 0.345mg Edamame
Zinc 0.25mg 1.37mg Edamame
Starch 1.51g Edamame
Phosphorus 29mg 169mg Edamame
Sodium 1mg 6mg Green bean
Vitamin A 633IU 298IU Green bean
Vitamin A RAE 32µg 15µg Green bean
Vitamin E 0.46mg 0.68mg Edamame
Manganese 0.285mg 1.024mg Edamame
Selenium 0.2µg 0.8µg Edamame
Vitamin B1 0.074mg 0.2mg Edamame
Vitamin B2 0.097mg 0.155mg Edamame
Vitamin B3 0.614mg 0.915mg Edamame
Vitamin B5 0.074mg 0.395mg Edamame
Vitamin B6 0.056mg 0.1mg Edamame
Vitamin K 47.9µg 26.7µg Green bean
Folate 33µg 311µg Edamame
Trans Fat 0g 0.009g Green bean
Choline 16.9mg 56.3mg Edamame
Saturated Fat 0.064g 0.62g Green bean
Monounsaturated Fat 0.011g 1.282g Edamame
Polyunsaturated fat 0.145g 2.156g Edamame
Tryptophan 0.02mg 0.126mg Edamame
Threonine 0.082mg 0.331mg Edamame
Isoleucine 0.069mg 0.3mg Edamame
Leucine 0.116mg 0.745mg Edamame
Lysine 0.091mg 0.745mg Edamame
Methionine 0.023mg 0.141mg Edamame
Phenylalanine 0.069mg 0.488mg Edamame
Valine 0.093mg 0.324mg Edamame
Histidine 0.035mg 0.267mg Edamame
Fructose 0.12g Edamame
Omega-3 - EPA 0g 0.003g Edamame
Omega-3 - ALA 0.358g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Edamame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Green bean
41%
Edamame
Minerals Daily Need Coverage Score
14%
Green bean
55%
Edamame

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.556g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 20)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $1.8)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.